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North Jax CrossFit – CrossFit

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Metcon (Time)

Accumulate the following totals:

1:00 – Chin-Over Bar Hold

1:00 – Hollow Rock Hold

*Every break inside of the 1:00 – 50 Double-Unders or 100 single under ropes.
If we can not hold ourselves with chin over bar, perform body row hold with chest held against bar in hold.

10 Minute time cap to complete.

Sore Eyes (AMRAP – Rounds and Reps)

AMRAP 20:

20 Wallballs (20/14) Females to a 9′ Target

20 Sumo Deadlift High Pulls (75/55)

20 Box Jumps (24″/20″)

20 Push Presses (75/55)

20/14 Calorie Row