LIFT

Back Squat 2 x 8 – Working up to a heavy double or a new 1 or 2 rep max.

WORKOUT

Performance
10 Minute AMRAP
50 KBS 24/16kg
40 Goblet Lunges (Alternating legs)
30 Burpees
20 Box Jumps 24/20″
10 Pull Ups

Fitness
10 Minute AMRAP
50 Russian KBS 24/16kg
40 Lunge Steps
30 Burpees
20 Box Jumps 24/20″ Step Ups OK
10 Body Rows

BENCHMARK TRAINING

Girl

“Amanda”

Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
Squat snatch 61/43kg

Amanda was named after the 2009 CrossFit Games competitor, Amanda Miller. In 2009, and known by her pistol tattoos on her hips, Miller moved on to the Games after finishing 6th in the Mid Atlantic Regional. She placed 55th overall that year. Unfortunately, one month later she soon crossed more challenges as she faced a battle with recurring melanoma. She passed away on April 23, 2010 at the young age of 24.

Hero

“Jack”

Complete as many rounds as possible in 20 minutes of:
10 Push press, 50/35kg
10 KB Swings, 24/16kg
10 Box jumps, 24/20 inch box

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.