Turn2CrossFit – CrossFit
Warm-up (No Measure)
400m run
10 banded pull aparts (across chest & overhead)
*3 ROUNDS OF*
10 box step ups
5 empty barbell push press
20 DU’s
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
Metcon (AMRAP – Rounds and Reps)
Team of 2!
25 Minute AMRAP:
100 Double Unders
50 DB Box Step Ups 20″ 50/35
25 Push Press 135/95
*Split work evenly, one athlete works at a time.
Rx+=155/105
Accessory Work
Metcon (AMRAP – Reps)
EMOMx10
30% of max ring muslce ups
OR
1-3 muscle up transitions on low rings