CROSSFIT BRACKNELL – CrossFit
Push Press (EMOM 9:
1 push press
– Build in load.)
Jack (AMRAP – Rounds and Reps)
AMRAP in 20 minutes
10 Push Presses (115/85 lb)
10 Kettlebell Swings (1.5/1 pood)
10 Box Jumps (24/20 in)
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
Complete 10-15+ rounds.
First of three CrossFit Hero workouts in the month of November.
Light to moderate loading allowing you to go unbroken.
Lots of rounds and lots of volume.
OPEN GYM
Metcon (Time)
TWO-ROUND CHIPPER
2 rounds:
50 double-unders
40 GHD sit-ups
30 alternating DB renegade rows (35/50 lb)
20 double-DB sumo deadlifts
10 bar muscle-ups
12:00-20:00.
Spend no more than 1:00 on double-unders.
Complete the GHD sit-ups in 3 sets or less.
Spend no more than 1:30 on bar muscle-ups.