January 27, 2018

CROSSFIT
Weightlifting: Front Rack Lunge 5×5
*Increasing weight, each leg
Conditioning: For Time
Mainsite 150417
Run 1,000 meters
30 handstand push-ups
Row 1,000 meters

SWEAT
Conditioning: For Time
Teams of 2
400m Run
50-40-30-20-10
KB Swings
Burpees
Ab Mat Sit Ups
400m Run

STRONGMAN
Metcon (Time)
21-18-15-12-9-6-3
Deadlift
Push Ups
Sit Ups
Rx Body Weight Deadlifts
Rx+ Use Axle Bar
Metcon (AMRAP – Reps)
Stone Over Bar
90 Second AMRAP
* You choose load
Frame/Farmers carry
Work up to AHAP 50′ Frame or Farmers carry
Yoke carry
Work up to AHAP 50′ Yoke carry
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