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North Jax CrossFit – CrossFit

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Goat Work (No Measure)

“Goat Day”

On the Minute x 20

Odd Minutes: Movement 1

Even Minutes: Movement 2
pick two movements to work on each on alternate minute..

Metcon (No Measure)

2 Rounds:

2:00 Light Assault Bike, row or Run

20 x 10m Shuttles

Directly into:

3 Rounds:

1:00 Light Bike, Row, or Run

3 Deadlifts

3 Hang Squat Cleans

3 Power Clean and Jerks

Barbell loaded between 40-50% of estimated 1RM Clean and Jerk.