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Happy Veterans Day!

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CrossFit KMK – CrossFit

Warm-up

Warm-up (No Measure)

Partner Warmup

P1-20 Cal Row/Ski/AB

P2-KB Fr Rack March

Then Switch

P1-15 Push Ups

P2-Flutter until P1 is done

Prep

Warm-up (No Measure)

2x Through:

8 KBS

8 Box Jumps

5 Goblet Side Lunges w/ Knee Raise

8 Empty bar Shoulder press

Skill

PC + HC + FS + Thruster

Power Clean + Hang Squat Clean + Front Squat + Thruster

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