WOD 09112019

CrossFit Urban Jungle – CrossFit

View Public Whiteboard

8-10AM Open Gym

1: Bench Press (8-8-8)

3 seconds down on each rep

2: Deadlift (3-3-3-3-3)

Work to a smooth heavy 3. No maximal

3: Metcon (Time)

3 Rounds

Run 400m

7 Clean and Jerks 185/125lbs

10AM WOD

10am: 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
Push Press 115/80lbs

Kettlebell 53/35lbs

Box Jumps 24/20″

Abs: Metcon (No Measure)

3 sets

35 second Plank

Rest 25 seconds

3 sets

35 second Side Plank

Rest 25 seconds

3 sets

35second Side Plank

Rest 25 seconds

Categories WOD

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