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292-20

18
Oct

292-20

NorthJax Crossfit – Group Training

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Tempo Overhead Squat (OT 1:30 x 5 3 Reps Tempo = 5/5/5 )

3 Overhead Squats performed as 5 seconds down, 5 second hold, 5 second up. Ascending in weight as desired.

THINK (Time)

20 Min Cap

Partitioned as Desired:

3k Row

50 GHD Sit-ups

10 Rope Climbs
Break up reps and distance as desired, depending on how reps are broken up will effect our performance on other movements.