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174-20

21
Jun

174-20

NorthJax Crossfit – Group Training

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Front Squat (10-8-6-4-2)

Every 3 minutes starting at the 0 perform above reps, as reps decrease , increase loading.

7 on 7 (2 Rounds for reps)

AMRAP 7:

4 Bar Muscle-ups

8 Front Squats (185/135)

12/9 Calorie Bike Erg

16 Toes to Bar

Rest 3 Minutes

AMRAP 7:

4 Bar Muscle-ups

8 Front Squats (155/105)

12/9 Calorie Bike Erg

16 Toes to Bar
FRONT SQUATS

Both weights used today are meant to be on the moderate side

These should be challenging loads that you can complete in 1-2 sets

The barbell will be taken from the ground

You are allowed to squat clean the first rep

SUBS

BAR MUSCLE-UPS

Reduce Reps

Jumping Bar Muscle-ups

8 Chest to Bar Pull-ups

12 pull-ups

12 body rows