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North Jax CrossFit – CrossFit

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Paused Front Squat (10 minutes build to moderate wt 2 rep)

3 sec pause in bottom of squat

Hang squat clean (12 minute to build to heavy squat clean for day.)

Metcon (Time)

3 Rounds:

15 Hang Squat Cleans (115/85)

15 Lateral Barbell Burpees
On the hang squat cleans, we are looking for a load we are very confident we could complete 15+ reps with unbroken when fresh. Today is a day that we are looking to hold onto the barbell for larger rep counts, versus smaller sets.