CrossFit Reality – CrossFit


Metcon (No Measure)

EMOM 15min – for quality

Min 1: 10 Candlesticks

Min 2: 10 Scapular retractions (begin in the top of the push up. Pull your scap a part then bring it back together. Thats one rep)

Min 3: 4 Clean and Push Jerk (For Quality – start with 65/95 or empty BB and increase each round


Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
Partner Style:

Athletes will alternate every full round.

Women’s weight = 75 and 35.

Women’s box height = 20″