299-19

North Jax CrossFit – CrossFit

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Front Squat (On the Minute x 9: 1 Tempo Front Squat)

empo:

* 5 Seconds Down

* 2 Second Pause

* Aggressively Stand

Singled out (3 Rounds for reps)

3 Rounds:

1 Minute Wallballs (20/14)

1 Minute Alternating Dumbbell Snatches (50/35)

1 Minute Box Jumps (24/20)

1 Minute Single Arm Dumbbell Hang Clean & Jerks (50/35)

1 Minute Calorie Row

1 Minute Rest
In this “Fight Gone Bad” style workout, you’ll work for 5 minutes before resting for 1

Looking to choose weights that allows you to complete around 15-20 reps at each station during the workout. 3 scores to enter, 1 for each round.