20
Nov
21Nov2017
CrossFit Reality – CrossFit
Gymnastics
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
Metcon
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″