Today’s workout is a hero workout, and one which will get you screaming. Enjoy it, it’s kind of fun…

CrossFit Cardiff WoD
”Jack”
Complete as many rounds and reps as possible within 20 minutes of:
10 Push press (52.5/35kg)
10 KB Swings (24/16kg)
10 Box jumps (24/20")

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.

Specialty
Every minute on the minute for 10 minutes
10 - 20% of 5 minute test

5 Sets
5 Pull ups (3-2-1 tempo)

Rest 1:30

3 Sets
10/10 Bent over row
10/10 Single arm bench press
10 - 30s L-sit hold

2 Sets
20/20 Kettlebell side bends