CrossFit Fireground – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
Run 100m
5 Box jumps
10 Push Press BB
5 KB Swings
Hero WOD
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
Gymnastics
Metcon (No Measure)
Rope Climbs
Working on proper foot placement. Spending the remaining time on skill work.
