Warm-Up:
Coach’s choice

WOD prep:
Prep the movements

WOD:
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, 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.

The “Jack” Hero WOD was originally posted on the CrossFit Main Site as the workout of the day for Wednesday, September 29, 2010 (100929).

Jack
AMRAP 20
Option 1 Opens competitive
10 Push Presses (115,75 )
10 Kettlebell Swings (53,35)
10 Box Jumps (24,20)

*Scaling:
Reduce the weight on the presses and kettlebell swings and the height of the box so each set of exercises can be performed unbroken and with little rest during transitions.

Option 2 Performance
AMRAP 20
10 push presses (95,65)
10 kettlebell swings(53,35)
10 box jumps (24,20)

Option 3 Fitness
AMRAP 20
10 push presses (65,45)
10 kettlebell swings (35,26)
10 box jumps (20,12)

Post WOD:
Foam roll 5 minutes.

CFS Brief:
The 2019 CrossFit Open are here. We’ll do the Open workouts every Friday in classes and as an option on Mondays.  

*CFS members are invited to receive 50% off anything at the Reebok Flagship store at their headquarters in Boston from 2/5/19 – 3/31/19.
You must show proof of membership to get in.  You can simply log into Zen Planner and show them your latest membership fee on your phone.

”

“