Category: CF Games

Jack

Complete as many rounds as possible in 20 mins of:
10 Push Press (115#/85#)
10 Kettlebell Swings (53#/35#)
10 Box Jumps (24″/20″)

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi. ~ www.crossfit.com

AMRAP 12 mins: Pull-ups, Handstand Push-ups and Power Cleans

Complete as many rounds as possible in 12 mins of:
7 Pull-ups
5 Handstand Push-ups
3 Power Cleans (155#/105#)
* Scale: Pull-ups to ring row or band; HSPU to DB Press or Box Pike.

1/2 Cindy

Complete as many rounds as possible in 10 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats

FT: Run and Power Clean & Jerks

For time:
Run 200m
2 Power Clean & Jerks (155#/105#)
Run 200m
4 Power Clean & Jerks
Run 200m
6 Power Clean & Jerks
Run 200m
8 Power Clean & Jerks
Run 200m
10 Power Clean & Jerks

AMRAP 20 mins: Row Calories, Hand Release Push-ups, and Alternating Single Leg V-ups

Complete as many rounds as possible in 20 mins of:
30 Row Calories
20 Hand Release Push-ups
12 Alternating Single Leg V-ups

AMRAP 15 mins: Dumbbell Push Press, Pull-ups and Box Jumps

Complete as many rounds as possible in 15 mins of:
6 Dumbbell Push Press (50#/35#)
9 Pull-ups
12 Box Jumps (24″/20″)

Tabata: Deadlifts, Bar Facing Burpees and Toes-to-bars

Tabata Deadlift (155#/105#)
Rest 1 min
Tabata Bar Facing Burpee
Rest 1 min
Tabata Toes-to-bar

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.