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338-20

13
Dec

338-20

NorthJax Crossfit – Group Training

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“EIGHTEEN WHEELER” (AMRAP – Rounds and Reps)

AMRAP 18:

12/9 Calorie Assault Bike

15 Wallballs (20/14)

12 Alternating Dumbbell Snatches (50/35)

9 Toes to Bar
Goal today is to work on pacing and unbroken sets, using the bike as the pacer.

Ring Assessment (AMRAP – Reps)

5 Mins:

Athletes will have the opportunity to work on their ring assessment practicing:

Stable Support Hold;

Ring Support Hold;

Negative Ring Dips;

Ring Dips;

Weighted Ring Dips;

Or;

Ring Muscle Ups.
The goal here is to use the five mins to go up by 1 degree on your level method assessment, or at least practice the next assessment requirement.