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NorthJax Crossfit – Group Training

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Power Clean (15 Mins working towards a heavy Single)

Athletes will have 15 mins to work on their Power Clean, building to a heavy single. Level method provides assessments for 8/5/3 and 1 rep wts.

Although the focus is on power cleans if athlete wishes to level up with the hang clean variation they may use this time to do so.

BINGO BANGO (AMRAP – Rounds and Reps)


15/12 Cal Bike

12 Power Cleans

9 Burpee BJO
Athletes can sub bike for 20/15 Cal Row or 200m Run.

The focus today is on Lactic Threshold, making sure to push the pace on both the Power Cleans and BBJO’s. Athletes should look to transition quickly and use the bike to recover.