CrossFit Carolina Beach – Competitors Training

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A: 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

Accessory Work

B: Metcon (No Measure)

1a) Alt. DB Curls: 3 x 10 ea. No rest.

1b) Rolling DB Tricep Extensions: 3 x 15. No rest.

1c) OH KB Sit-ups: 3 x 10 ea. arm. Rest 60s.


5 Minutes of P. Breathing

Categories: WOD

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