CrossFit Iron Hammer – On Ramp

Warm-up

Warm up 2 (No Measure)

500m row

15 air squats

15 v ups

15 plank walks

15 cross jacks

10 around the world (pvc)

10 pass throughs

Weightlifting

Snatch (7×3 )

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

12 Front Rack Lunges

12 Hand Release Push-ups

6 Pullups

60 Singles

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