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NorthJax Crossfit – Group Training

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Clean Complex (E2MOM x 5 increasing wt)

1 Power Clean

1 Hang Squat Clean

1 Squat Clean
Attempt to work up to and beyond prescribed wt for workout.


20 Min Cap

5 Rounds:

21/15 Cal Row

15 Box Jump Overs

7 Squat Cleans
With a moderately heavy wt on the Barbell this will be the pacer movement in the workout. We should be looking to keep a strong pace on the rower and BJO’s using the last couple reps to recover to get set up for the barbell.