5/22/2017


CrossFit NEi – CrossFit

Warm-up

Row 500

2x’s

15 Dislocates

15 Box Step Ups

10 Ab Mat sit Ups

3min Shoulder mobility

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
115/80

53/35

24/20

Metcon (Time)

3 Rounds

20 GHD’s

20 Push Ups