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North Jax CrossFit – CrossFit

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Front Squat (1 tempo squat)

Tempo Heavy Single

5 seconds down, 3 second pause.

tripled up (AMRAP – Reps)

Ascending Ladder for 12:00:

3 Thrusters (95/65)

3 Toes to Bar

3 Calorie Row
adding 3 repetitions per round until the 12:00 time cap is reached. Score will be total repetitions. ie 6 thrusters, 6 toes to bar, 6 cal row, 9 thrusters, 9 toes to bar, 9 can row…etc etc

282-18

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North Jax CrossFit – CrossFit

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Hang Power Clean (12 minutes to work to heavy set of 3)

Guard Rail (3 Rounds for reps)

AMRAP 3:

9/6 Calorie Assault Bike

9 Power Cleans (115/80)

Rest 3:00

“Guard Rail” Part #2

AMRAP 3:

9/6 Calorie Assault Bike

7 Power Cleans (135/95)

Rest 3:00

“Guard Rail” Part #3

AMRAP 3:

9/6 Calorie Assault Bike

5 Power Cleans (155/105)

281-18

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North Jax CrossFit – CrossFit

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Back Squat (Reps performed every 2 minutes on the minute)

3 Back Squats @ 75% 1 RM

2 Back Squats @ 78% 1 RM

1 Back Squat @ 81% 1 RM

3 Back Squats @ 78%

2 Back Squats @ 81%

1 Back Squat @ 84%

3 Back Squats @ 81%

2 Back Squats @ 84%

1 Back Squat @ 87 %

Metcon (AMRAP – Rounds and Reps)

In a 10:00 Window…

75 Wallball “Buy-In” (20/14)

Directly into…

AMRAP:

8 Burpee Box Jump Overs (24″/20″)

40 Double-Unders

*Females – Wallballs to a 9′ Target