080116

CrossFit CrossAxed – CrossFit

Warm-up

(No Measure)

3 Rounds

50 Single Skips (mix this up as you like)

10 Step-ups

10 Barbell Shoulder Press

10 Kettlebell Deadlifts

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

Extra Credit

Metcon (Time)

Assault Bike: 300 Calories for time

Barbell

Hang Power Clean (5-5-5-5-5)

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