Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

2 rounds of:

5 pvc pass through and

5 pvc overhead squats,

10 squat jumps,

10 push-ups.

Then 2 sets of 5 with an empty barbell:

Good mornings,

back squat,

behind the neck presses snatch width, heaving snatch balance

Snatch Balance (8 minutes skill work )

Spend 8 minutes working up to a challenging snatch balance or heaving snatch balance.

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
womens Rx 75#, 35# kb, 20″ box

BC will do push press with double DBs