NorthJax Crossfit – Group Training
“EIGHTEEN WHEELER” (AMRAP – Rounds and Reps)
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)
Athletes will have the opportunity to work on their ring assessment practicing:
Stable Support Hold;
Ring Support Hold;
Negative Ring Dips;
Weighted Ring Dips;
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.