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North Jax CrossFit – CrossFit

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Metcon (Time)

5 Rounds, Every 4 Minutes:

3 pull-ups

6 Toes to Bar

9 Deadlifts (225/155)

15/12 Calorie Assault Bike
-Going fast and furious in these quick, well-balanced intervals

-We have a little gymnastics, a litte weightlifitng, and a little work on the bike

-The small numbers on the three bar movements are designed that you are able to complete them ideally without breaking

-Choose variations on the gymnastics and a weight on the barbell that you can complete unbroken each time

-Looking for each round to take around 2:00-2:30 to complete, giving you 1:30-2:00 of rest

-Record scores for each round, with the final score being the slowest of the 5 intervals