Announcements
Veteran’s Day Hero Workout is JACK:
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1 Minute
Easy Row
Active Samson + Air Squat
Medicine Ball Squat Hold
45 Seconds
Moderate Row
Active Spiderman + Hamstring Stretch
Squats with Medicine Ball
30 Seconds
Faster Row
Child’s Pose on Ball
Medicine Ball Thrusters
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
10 Push Press (115/85)
10 Kettlebell Swings (53/35)
10 Box Jumps (24/20)
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
10 Push Press (95/65)
10 Kettlebell Swings (35/24)
10 Box Jumps (20)
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
10 KB Push Press
10 Kettlebell Swings
10 Box Step Ups