Sat

BCF Main – CrossFit

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A: Total body warm up 1 (No Measure)

a. 5 min easy Row/Bike/Run

b. Foam Roll and Stretch Tight Areas

c. 2 x 20 each leg – plank leg slides

d. 2 x 10 face pulls

e. 2 x 10 each leg – Cossack squat

f. 2 x 3 each leg – Lateral Jumps – pause under control on each side

B: 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
These sets SHOULD be UB…..scale for that…ladies use 95# Rx

Categories: WOD

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