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5/28/2015

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CrossFit Algiers – CrossFit

Warm-up

Burgener warm up

5-10-15 burpees/box step ups/light kettlebells x 2 (move to heavier kb or to overhead swing for round 2, test box height for WoD in round 2)

Push press review/practice beginning with PVC pipe and moving to unloaded barbell and working up to WoD weight. Demonstrate kb form with WoD weight.

Metcon

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
Scale weights as needed. Overhead swing is RX, but scale to Russian as needed. Box jumps are RX – scale to step ups as needed. Everyone should step down whether jumping or stepping up.

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