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North Jax CrossFit – CrossFit

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Metcon (Weight)

Alternating On the Minute x 12 (6 Rounds):

Odd Minute : 2 Front Squat

Even Minute : 4 Back Squats
same weight across

Rocket Power (Time)

For Time:

21 Bar-Facing Burpees

21 Power Snatches

15 Bar-Facing Burpees

15 Overhead Squat

9 Bar-Facing Burpees

9 Squat Snatches

Barbell Weight – 95/65
Looking for a weight we will likely cycle quick singles on the snatches and complete the overhead squat within 2 sets

Note that the barbell movements change as the reps drop

A two-foot take off and landing is required for the bar-facing burpees