CrossFit 234 – CrossFit

Strength

Back Squat (5×2)

@90%

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
Ladies:

75#

35#

20″

Bulletproofing

A.) Calf Stretch :20 x3 each side

B.) Dead hang from Pull-up Bar 20-30 seconds x3

*perform a set of A and then B

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