1
Sep
Monday 9-2-19
Special hours today
8AM Bootcamp, 9AM and 10AM Crossfit only.
Happy Labor Day
HERO WOD
“The Hammy”
- For Time
- 1,000 meter Row
- 7 Squat Clean-and-Jerks (135/95 lb)
- 50 Push-Ups
- 7 Squat Clean-and-Jerks (135/95 lb)
- 50 Sit-Ups
- 7 Squat Clean-and-Jerks (135/95 lb)
- 50 Box Jumps (24/20 in)
- 7 Squat Clean-and-Jerks (135/95 lb)
- 50 Pull-Ups
- 7 Squat Clean-and-Jerks (135/95 lb)
- 1,000 meter Run
![](https://crossfitrc.com/wp-content/uploads/2019/09/Image-1647878-239759700-3-WebLarge_0_7af7de93493f82c7c9515ccaeeed86a7_1.jpg)