Crossfit Garage – CrossFit
Metcon
‘Hammer’ (Time)
5 Rounds:
5 Power Cleans 135/95
10 Front Squats 135/95
5 Jerks 135/95
20 Pull-ups
90 Seconds Rest
U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, LA, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division, based out of Fort Lewis, WA, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.
‘Hammer’ (alt) (Time)
5 Rounds:
5 Power Cleans 95/65
10 Front Squats 95/65
5 Jerks 95/65
20 Pull-ups
90 Seconds Rest
Half Murph (Time)
Rx
800 m run
50 pull ups
100 push ups
150 Air Squats
800 m run
(split reps however you need… Cindy perhaps)
Rx+
1 mile run
50 pull ups
100 push ups
150 air squats
1 mile run
(in order)
(weight vest optional 20/14)