6/14/19

CrossFit Mecklenburg – CrossFit

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Warm-up

C and J Warm Up (No Measure)

500m Row/400m Run

3 Rounds:

10 Pass Throughs with PVC

10 Banded Lat Pull Downs with PVC (band attached to rig)

5 Hang Power Cleans with Barbell

5 Front Squats with Barbell

5 Shoulder Press with Barbell

Metcon

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

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