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332-19

22
Dec

332-19

North Jax CrossFit – CrossFit

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Back Squat Waves II

Set 1: 6 Reps @ 76%

Set 2: 4 Reps @ 82%

Set 3: 2 Reps @ 88%

3 Minutes Rest

Set 4: 6 Reps @ 82%

Set 5: 4 Reps @ 88%

Set 6: 2 Reps @ 94%

3 Minutes Rest

Set 7: 6 Reps @ 88%

Set 8: 4 Reps @ 94%

Set 9: 2 Reps @ 100%
based off of 5RM

Dopamine (Time)

Every 5 Minutes x 5 Rounds:

20/14 Calorie Row

20 x 10 Meter Shuttle Sprints

20/14 Calorie Assault Bike