Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Glute Ham Sit Ups / 10 Empty Bar Front Squats
1 . For 5 Sets:
4 Front Squats (Increase Weight as you go)
2 . “Jack“
As many rounds as possible in 20 minutes:
10 Push Press @ 115 / 83
10 Kettlebell Swings @ 53 / 35
10 Box Jumps
U.S. Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Washington, died Sept. 29, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device.
Martin is survived by his wife, Ashley; his parents, Jack and Cheryl; and siblings Abe, Mandi, Amber and Abi.
CrossFit Havoc 