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North Jax CrossFit - CrossFitMetcon (AMRAP - Reps)4 Rounds: :20s Max Kipping Deficit HSPU (4.5″/3″) :40s Rest Rest 1:00 4 Rounds: :20s Max Kipping Deficit HSPU (4.5″/3″) :40s RestCindy (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsCindy XXX (AMRAP - Reps)Complete as much as possible…

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North Jax CrossFit - CrossFitThruster (Every :90 X 10)Every :90 x 10 Rounds: 25 Double-Unders 1 Squat Clean Thruster (ascending) *barbell will come from the ground *post heaviest liftRaise the Bar (AMRAP - Reps)Ascending Ladder for 8 Minutes: 3 Thrusters (95/65), 3 Toes to Bar 6 Thrusters (95/65), 6 Toes…

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North Jax CrossFit - CrossFitBoombox (AMRAP - Rounds and Reps)AMRAP 15: 20/15 Cal Bike 20 Box Jumps (24/20) 10 Deadlifts (245/165)First time going heavier on the deadlifts within a metcon in quite a while. Barbell weight should be challenging, but something that athletes couple complete in no more than 2…

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North Jax CrossFit - CrossFitWiped Clean (Time)5 Rounds, On the 4:00: 30 Air Squats 20/15 Calorie Row 7 Clean and Jerks RX: 135/95 RX+: 155/105 *Slowest RD = ScoreWorking through three movements in this interval style conditioning piece. Looking for athletes to have a minimum of :45 seconds to recover…

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North Jax CrossFit - CrossFitOverhead Squat (12 min to establish 3RM)Over and Out (Time)For Time: 20 Power Snatches (115/80) 20 Barbell-Facing Burpees 20 Overhead Squats (115/80) 20 Barbell-Facing Burpees 20 Squat Snatches (115/80)Team TrainingSnatch (Every :90)Power Snatch + Overhead Squat + Squat Snatch Athlete’s choice on “touch and go” or…

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North Jax CrossFit - CrossFitFull Circle (Time)For time: 1,500 Meter Row 100 Double-Unders 30 Calorie Assault Bike 100 Double-Unders 1,500 Meter RowTeam TrainingOption A: 4 Rounds: 22% of benchmark total Ring Muscle-Ups 15 GHD Sit-Ups 5 Deadlifts Rest 2:00 Option B: 4 Rounds: Max Strict Ring Dips in :30s 15…

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North Jax CrossFit - CrossFitThree Peat (AMRAP - Reps)AMRAP 20: 50/40 Calorie Row, 27 Barbell-Facing Burpees, 27 Power Snatches (75/55) 40/32 Calorie Row, 21 Barbell-Facing Burpees, 21 Power Snatches (95/65) 30/24 Calorie Row, 15 Barbell-Facing Burpees, 15 Power Snatches (115/80) 20/16 Calorie Row, 9 Barbell-Facing Burpees, 9 Power Snatches (135/95)…

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North Jax CrossFit - CrossFitHeartbreak Kid (Time)3 RFT 10 Front Squats @ 185/135 20 CTB pullups 50 Double UndersTeam TrainingBelow: Additional work outside of class timesGymnasticsBACK SQUAT + BAR MU OT2:00 x 5 Rounds 2 Back Squats “X” Bar Muscle-Ups 2 Back Squats In line with our training on Monday,…