NorthJax Crossfit – Group Training
Front Squat (E3MOM 10-8-6-4-2)
Jackie legs (Time)
70/50 Calorie Row or 50/35 Calorie Assault Bike
30 Chest to bar pull-ups
50 Overhead Squats (95/65)
Weight on overhead squat should be less than or equal to 50 percent of your 1RM OHS, or if asked to do 30 unbroken outside the workout, you could.
15 Minute Time Cap on workout.