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“Jack”

verified

CrossFit Hero WOD

32.2K 810
  • AMRAP in 20 minutes
  • 10 Push Presses (115/85 lb)
  • 10 Kettlebell Swings (1.5/1 pood)
  • 10 Box Jumps (24/20 in)

Scaling Options
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.

Intermediate Option
Complete as many rounds as possible in 20 minutes of:
10 push presses (95/65 lb)
10 kettlebell swings (1.5/1 pood)
10 box jumps (24/20 in)

Beginner Option
Complete as many rounds as possible in 20 minutes of:
10 push presses (65/45 lb)
10 kettlebell swings (1/.75 pood)
10 box step-ups (20/15 in)

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namesake photo
Background: 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).
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