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NorthJax Crossfit – CrossFit

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Purell (Time)


Squat Snatches (115/85)

200 Meter Run
The weight on the barbell should be a load that you could complete for at least 12-15 unbroken squat snatches when fresh

Within the workout, you should be able to complete some sets of ‘touch and go’ reps

If you’re on the fence, go with a lighter weight to stay moving

If unable to run outside, complete one of the following:

250 Meter Row

12/9 Calorie Assault Bike or Echo Bike

Metcon (Time)

For Time:

2,000 Meter Row

On the 0:00: 100 Double Unders

On the 3:00: 80 Double Unders

On the 6:00: 60 Double Unders

On the 9:00: 40 Double Unders

On the 12:00: 20 Double Unders