Rumor is that Hammer Gone Bad is a CrossFit workout designed for John Henry before his competition with the steam engine.
CrossFit WOD
Hammer Gone Bad
3 Rounds
1 minute of each of:
Sledge Hammer Strikes (Alternate Left and Right handed)
Box Jumps (20/24″)
Medball Slams
Hang Power Cleans (65/95#)
Rest 1 minute after each 4 minute round
Record total reps per round
CrossFit Home Workout
3 Rounds
1 minute of each of:
Lunges
Chair Dips
Broomstick Overhead Squats
Burpees
