CrossFit ATR – CrossFit
Warm-up
Metcon (No Measure)
2 Rounds:
200m Run
3 Sided Plank (:30 per side)
15 Band Pull Aparts
10 Empty Barbell Presses
Strength
Clean and Press (13 Minutes to a heavy Single)
Metcon
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
Mobility
2:00 Doorway pec stretch (per side)
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