Hero Day 2

CrossFit Fireground – CrossFit

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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


Metcon (No Measure)

Rope Climbs

Working on proper foot placement. Spending the remaining time on skill work.