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