CrossFit Workout of the Day
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Forged Friday

But in/cashnout:

100 hollow rocks

WOD:

Jack

Complete as many rounds as possible in 20 mins of:

10 Push Press, 115/80 lbs
10 Kettlebell Swings, 1.5/1 pood
10 Box Jumps, 24/20 in

Post times to beyond the whiteboard.

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

WOD 02.01.24

Strength:

Hang Squat Clean 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

WOD:

Complete as many rounds as possible in 13 mins of:
5 Hang Squat Cleans, 135/95 lbs
7 Ring Dips
9 AbMat Sit-ups

Post loads and times to beyond the whiteboard.

WOD 01.31.24

Midline:

Teapots, 24-24-24-24-24

WOD:

3 rounds for time of:
30/24 Machine Calories
40 Walking Lunges

Post loads and times to beyond the whiteboard.