CrossFit9 – CrossFit WOD

Strength

Back Rack Reverse Lunge (4 x 3-5 per leg)

Accessory: 3 x 12 weighted good mornings

Metcon

Jack (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

10 Push Presses (115/85 lb)

10 Kettlebell Swings (1.5/1 pood)

10 Box Jumps (24/20 in)
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