NorthJax Crossfit – Group Training
Metcon (No Measure)
E2MOM x 5
3 Bottom 1/2 Pull-ups
2 Top 1/2 Pull-ups
1 Full Pull-up
Athletes can perform pull-up from the floor or from the bar depending on pull-up skill.
DRIFT AWAY (AMRAP – Rounds and Reps)
37/26 Cal Bike
50 Sgl DB Hang Clean and Jerks
50 Sgl DB Rev Lunges
Depending on Level weights and reps may vary. Athletes also have the option of substituting rower or running for the bike.
Goal of the workout is to perform at least 1 round focusing on quality of movement over speed.