saturday

Warm-up

​ON A 5:00 RUNNING CLOCK...
200m Jog

AMRAP In Time Remaining...
10 Shoulder Taps
5 Up-Downs
20 Jumping Jacks
5 Burpees

8 am CrossFit

"Hammer"
​Five rounds, each for time:
5  power cleans (135/95)
10 front squats (135/95)
5 jerks (135/95)
20 Pull-ups
Rest 90 seconds b/w rounds
In memory of U.S. Army 1st Sgt. Michael "Hammer" Bordelon.

9 am CrossFit Basics

AMRAP x 15 MINUTES
15 Hand Release Push-Ups
30 Butterfly Sit-Ups
60 Double Unders
100m Run
​(Score is Rounds + Reps)