Sunday, July 9th

CrossFit Hammermill – CrossFit


Run Warm UP (No Measure)

Run Forward & Backward

Skip Forward and Backward

High knees

Butt kicks

Skip Kicks forward

Skip Kicks to side

Side Slide


Toe Touches

Step Overs

Bend and Snap

Sampson Lounges


Inch Worm




Jorge (Time)

For time:

30 GHD sit-ups

15 Squat cleans, 155#

24 GHD sit-ups

12 Squat cleans, 155#

18 GHD sit-ups

9 Squat cleans, 155#

12 GHD sit-ups

6 Squat cleans, 155#

6 GHD sit-ups

3 Squat cleans, 155#
In honor of U.S. Coast Guard Chief Petty Officer Fernando Jorge, 39, of Cypress, CA, died on February 28, 2012
To learn more about Jorge click here

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