LIFT

Box Back Squats 2 x 12 – Use 55% of your 1 Rep Max Back Squat.

WORKOUT

Performance
AMRAP in 5 minutes of:
10 OHS 30/20kg
10 Push Ups
100m Run
Rest 3 minutes. Repeat for 2 sets


Fitness

AMRAP in 5 minutes of:
10 OHS 20/15kg
10 Push Ups/5 Negatives
100m Run
Rest 3 minutes. Repeat for 2 sets

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

Jag 28

For time:
Run 800 meters
28 Kettlebell swings, 32/24kg
28 Strict Pull-ups
28 Kettlebell clean and jerk, 32/24kg
28 Strict Pull-ups
Run 800 meters


U.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa, Alabama, assigned to the 21st Special Tactics Squadron, based in Pope Air Force Base, North Carolina, died on September 29, 2010, while conducting combat operations in Uruzgan province, Afghanistan.