CrossFit Barwon – 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


Warm-up (No Measure)

Pressing stamina:

5 sets 8 reps dumbell press 3200 tempo

Hip stamina:

5 sets of 12 reps barbell good morning 3200 tempo


Warm-up (No Measure)


2 round

20 Worlds best stretch

20 Banded good morning

10 cat cows

10 scap shruggs

Work from the middle out in each movement

3 sets of 4 reps of each of the movements

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