CrossFit 3000 South Melbourne – CrossFit

Weightlifting

A: Snatch (15 Mins to find best Snatch)

Can be from Ground/Hang/High Hang and be Power or Squat.

Metcon

B: 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
Push Press = 52.5/35kg

KB Weight is 24/16kg