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North Jax CrossFit – CrossFit

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Metcon (Weight)

In a 15:00 Time Cap:

2 Rounds:

30/21 Calorie Row

25 Box Jump Overs (24″/20″)

20 Front Squats (135/95)

Time Remaining in the 15:00 Cap:

Build to a 1RM:

1 Squat Clean

1 Hang Squat Clean

1 Jerk
Using the same barbell from Part A, athletes have the time remaining the 15:00 time cap to build to a max effort lift. This 3-rep complex must be completed unbroken. Once the bar comes off the ground for the first squat clean, it cannot return to the ground until the hang squat clean and jerk have been completed for it to count.