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303-20

29
Oct

303-20

NorthJax Crossfit – Group Training

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JUMPIN, JUMPIN (Time)

OT 0:00

60/40 Cal Row

30/20 Cal Bike

20 Power Clean and Jerks

OT 15:00

EMOM x 10

1 Power Clean and Jerk
For this 25 mim workout we have two parts. The first is one round of the row, bike and clean and jerks. Whatever time is left is rest until the 15 min mark.

At 15 mins we will start a 10 min EMOM of 1 Clean and Jerk ascending in weight on the 3/5/7 and 9th rounds, with the final rep being 80 – 83% of your 1rm Clean and Jerk.

Clean and Jerk