CrossFit HardCharger – CrossFit
Warm-up
What doesn’t kill us makes us stronger.
500m row
3 rounds
Sampson stretch length of the gym
15 pass throughs
10 air squats
2 minutes couch stretch each side
Cowboy walks with bands
Back Squat (1 Rep at 75% 1 @ 85# and max reps at 95#)
Assistance Work
Superset with light weight
10 dumbell lateral raises
10 dumbell front raises
10 lunges with dumbbells at side
Repeat
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
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