Wednesday

Announcements

Monday, May 30th 7am & 9am ONLY to complete the Hero WOD “Murph”! All other classes are cancelled … Enjoy Memorial Day!

CrossFit Hammermill – CrossFit

Warm-up

AMRAP 8

15 wall balls

20yard spiderman

Mobility 0:08-0:15

WORK

0:15-0:30

EMOM 12

EVEN: 8 bent over rows

ODD: 8 upright rows

75/55#

HERO WOD

Hammer (5 Rounds for time)

5 Rounds, each for time of:

5 Power Cleans, 135#

10 Front Squats, 135#

5 Jerks, 135#

20 Pull-ups

Rest 90 Seconds
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
0:30-0:35

Warm up to WOD weight

@0:35

RX = 135/95

Scaled = 70% of your split jerk

*25 minute time cap*

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