Wednesday 3-1-17

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CrossFit Lifted – CrossFit

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
NOTE: if you are competing in the open, perform “half jack, light”

10 minute AMRAP:

10 push Press 75/55

10 KB Swings (44/26)

10 box jumps (20 all)

Follow this with 10-15 minutes of moderate paced rowing or biking.

At the 25 minute mark, all non-open athletes:

Metcon (AMRAP – Rounds and Reps)

5 minute AMRAP:

10 goblet lunges (53/35)

5 HR Push-ups

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