11.11.19

CrossFit Texarkana – CrossFit

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Warm-up

30 Seconds

Jumping Jacks

Kettlebell Deadlifts

Single Arm Kettlebell Strict Press (30s Each Side)

Low Box Step-ups

Russian Kettlebell Swings

Barbell Strict Press & Reach

Low Box Jumps

American Kettlebell Swings

Barbell Push Press

Work up to WOD weight

Primer

5 Push Press

5 Kettlebell Swings

5 Box Jumps

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

Cash Out

With a running clock

15 Minute Recovery Row

*At minutes 3, 6, 9, 12: 10 T2Bs

Posted in WOD