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NorthJax Crossfit – Group Training

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Jump Rope Practice (1 Rounds for reps)

EMOM x 5

Single Under or Double Under
Althete should choose a number of reps that takes no more than 40 seconds no less than 30 to complete every round.

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
As a benchmark workout Rx should only be selected if the workout is done as written.

Kettlebell Swings are to be done all the way overhead (American).