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111-20

19
Apr

111-20

NorthJax Crossfit – CrossFit

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Wet Willy (3 Rounds for reps)

AMRAP 4:

3 Rounds:

12 Deadlifts (95/65)

9 Overhead Squats (95/65)

6 Hang Power Snatches (95/65)

Max Calorie Row with Time Remaining

Rest 4 Minutes

AMRAP 4:

2 Rounds:

12 Deadlifts (115/85)

9 Overhead Squats (115/85)

6 Hang Power Snatches (115/85)

Max Calorie Row with Time Remaining

Rest 4 Minutes

AMRAP 4:

1 Round:

12 Deadlifts (135/95)

9 Overhead Squats (135/95)

6 Hang Power Snatches (135/95)

Max Calorie Row with Time Remaining
Working through high intensity four-minute intervals today

Following all the work on the barbell, you’ll complete as many calories on the rower with whatever time remains. 3 scores will be entered, total calories achieved in each round.