Friday

Crossfit NWA – CrossFit

Warm-up (No Measure)

2:00 Run/Row/Bike/Ski

15-20 Push-ups

100′ Walking Lunge

15-20 Sit-ups

100′ Farmers Carry (50’s/35’s)

20 Plate Jumps or 50 II Unders

:30 Ea leg Calf Stretch

10-15 OH Press & Hold (DB/KB/BB)

“Timed” 1 Round

“Jack”

Push Press

KBS

Box Jumps

Reset

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
M-115-53-24

W-85-24-20

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