189-20

NorthJax Crossfit – Group Training

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Deadlift (12 minutes to build to heavy 5 rep for the day.)

Dead Bolt (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Unders

30/24 Calorie Row

15 Deadlifts (225/155)
Sub For row –

21/15 Assault bike

400 Meter run

Maintaining a smooth flow to your workout doesn’t mean you have to go completely unbroken on every movement

Instead, it means that the speed you decide on from the beginning is the one you see yourself being able to hold until the time is up

Consider what break-up strategy you find most sustainable on both double unders and deadlifts for 3-4 rounds of work