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Hammer

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24Dec2014

Warm-up

Warm Up # 4 (Step Ups)

2 Rds
20 Step Ups
10 Air Squats
10 Cal Row
10 Burpees

1 Round
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Stretches: Super Rack, 3rd World, Rib Mobilization

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:

Wednesday, December 24, 2014

Clients:

Clients

Paul
Collum

6:00 AM CrossFit

10:23

Alyssa
Akers

9:30 AM CrossFit

14:10