Jack

Complete as many rounds as possible in 20 minutes of:
10 push presses
10 kettlebell swings
10 box jumps

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; parents Jack and Cheryl; and siblings Abe, Mandi, Amber, and Abi.

Complete as many rounds and reps as possible in 12 minutes of:
30 double-unders
10 burpees-to-rings
5 ring muscle-ups

What Is Metabolic Conditioning?

Metabolic conditioning (met-con) is a cornerstone of CrossFit, designed to optimize your body’s ability to store, deliver, and use energy efficiently across varying intensities and durations. By targeting all three energy systems, met-cons boost energy efficiency, enhance fitness, support heart and lung health, promote fat loss while preserving muscle, and prepare you for real-world physical demands. Best of all, CrossFit-style met-cons build exceptional endurance without the need for traditional endurance training.

50-35-20 reps for time of:
Hand-release push-ups
Row calories