CrossFit Black Box – CrossFit
Jack Rose (Time)
For Time (with a Partner)
103 Synchro Double-Unders
Then, 19 Rounds of:
12 Alternating Dumbbell Snatches (50/35 lb)
19 Air Squats
15 calorie Row
41 Synchro Burpees
Wear a Weight Vest throughout if available (20/14 lb)
With a running clock, start with the 103 Synchronized Double-Unders. Then move immediately to the 19 rounds, performed alternating movement style: Partner 1 does Snatches, then Partner 2 does Air Squats, then Partner 1 does the Row, then Partner 2 does the Snatches, etc. Both the Double-Unders and Burpees must be synchronized, meaning if one partner completes a rep without the other partner, it does not count.
This hero workout is dedicated to Fire Capt. Jack Rose, Mount Marion Fire Dept., NY, who died on December 19, 2015 while battling a chimney fire that broke out just before 7 PM in Saugerties, NY.
During the firefighting operation, Capt. Rose became separated from his crew in the basement of the residence. Capt. Rose was located shortly thereafter with thermal injuries and removed from the building where he became unresponsive. He later succumbed to his injuries.
The rep scheme signifies:
– 103 double-unders for his ID number
– 19 rounds for his age at last call
– 41 burpees for his company’s number
Bench Press (5-4-3-3-3 (build to a heavy triple))
*Superset w/7-10 strict chin-ups (scale or add weight if necessary to keep in the rep scheme)