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299-20

25
Oct

299-20

NorthJax Crossfit – Group Training

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Squat Complex (OT 2:00 x 5 )

6 Back Squats, 3 Front Squats
Ascend in weight as possible, athlete can change squat position in the rig.

FINISH LINE (Time)

12 Min Time Cap

21-15-9

Calorie Bike

Barbell Facing Burpees

Buy-out

800m Run
This is a faster paced workout, the 21-15-9 should be completed in 6 mins or less. Followed by a single fast paced run to finish out.