Aug 20th, 2019

20
Aug

Aug 20th, 2019

CrossFit Black Box – CrossFit

Metcon

Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here

Competitor

Metcon (No Measure)

Pre WOD/Skill:

5min Assault Bike @70% Effort

Then 3 Rounds NFT:

20 Front Rack KB Walking Lunges

15 Hand Release Push-ups

10 Hollow Rocks
*Do before your class or workout for the day when possible. Otherwise use as a finisher.

Metcon (No Measure)

EMOM for 15min:

Min 1: 15 GHD Sit-ups

Min 2: 10 Double KB Snatches

Min 3: 10 Cal Ski Erg