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Components

Hammer

Hammer

Warm-up

The CrossFit Warm-up

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Stretches: Rib Mobile, Floor Sweep, 60 sec 3rd World

Metcon

Hammer (5 Rounds for time)

5 Rounds For Time
5 Power Cleans (135/95 lb)
10 Front Squats (135/95 lb)
5 Jerks (135/95 lb)
20 Pull-Ups
90 seconds Rest

In honor of U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, LA, died on May 10, 2005

To learn more about Hammer click here

Want to see some of these movements in action? Check out our .

Whiteboard:

Saturday, November 28, 2015

Clients:

Clients

Dusty
Schmidt

8:30 AM CrossFit