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320-20

15
Nov

320-20

NorthJax Crossfit – Group Training

View Public Whiteboard

Metcon (No Measure)

E2MOM x 5

Pull-up Complex

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)

AMRAP 15:

37/26 Cal Bike

50 Sgl DB Hang Clean and Jerks

50 Sgl DB Rev Lunges

50 Deadlifts
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.