September 2, 2017

CROSSFIT
Conditioning: 3 Rounds For Time
30 Unbroken Thrusters 75/55
30 Unbroken SDHP
*5 Burpee Penalty For Breaking Sets

SWEAT
Conditioning: EMOM x 25:00
1- 15 Wall Balls
2- 15 Sit Ups
3- 10 Lunges
4- 10 Push Ups
5- Rest
*Score is rounds completed

STRONGMAN
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
Metcon (Time)
For Time
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Deadlifts @ AHAP
Strict Pull Ups
* 15 x Cal Row Between Each Set (150 in total) *

The set of 10 should be heavy but unbroken. Post loads and times to comments
Metcon (Time)
For Time
40-30-20-10
KB Swings
Goblet Squats
Shrugs (double KB)
RX 53/35
RX+ 70/53
Kettle Bell Snatch
Work up to a 1RM kettle bell snatch.