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342-20

17
Dec

342-20

NorthJax Crossfit – Group Training

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HOT & BOTHERED (AMRAP – Rounds and Reps)

AMRAP 15:

40 Single DB Hang Clean and Jerk

30 Box Jumps

20 HSPU

10 DL
With this higher volume AMRAP pacing the middle rounds is going to be critical. Attempt to keep pace constant. The C&J and HSPU will likely need to be broken up into manageable sets, with the box jumps being constant and the heavier DL’s as quick singles.

Wall Walk/Handstand Walk (EMOM x 6)

Athlete will either perform 1 to 2 wall walks per min for six rounds, or a max effort Handstand walk.
The goal is to work our handstands while fatigued. Athletes doing wall walks will walk feet up the wall only as far as they feel comfortable. Movement should be controlled both up and down the wall.