CrossFit Roselle – CrossFit
Warm-up
CFR Barbell #1 Warm-Up (No Measure)
Stretch 5 Minutes (couch stretch, lat stretch, OH band stretch, etc.)
Row 500m
15 Shoulder kips
10 Mountain climber hip stretches
AMRAP remaining time:
5 Hang muscle cleans
2 Shoulder presses
2 Front squats
5 Thrusters
20 Double unders
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