Metcon (AMRAP - Rounds and Reps)
AMRAP In 12 Minutes
10 Burpees
10 Wall Balls (20/14)
For Time:
10-8-6-4-2
Clean & Jerks
Bar Muscle-ups
70% of 1 Rep Max
4 Rounds for Time
15 Devils Press (55/35)
20 Calorie Row
50 Double Unders
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
For Time:
30 Power Snatch (95/65)
35 Overhead Squat
40 Ring Dips
Every 4 Minutes for 5 Rounds
20 Alternating Dumbbell Snatches
15/12 Calorie Ass Bike
10 Toes to Bar
Metcon (AMRAP - Rounds and Reps)
AMRAP in 14 Minutes
35 Double Unders
10 Sumo Deadlift High Pulls (95/65)
2 Wall Climbs
Metcon (Time)For Time
50 Calorie Row
50 Wall Balls (20/14)
50 Kettlebell Swings (55/35)
50 Push-ups
50 Sit-ups