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North Jax CrossFit - CrossFitView Public Whiteboardstrict pull-up progression (Day 1 (E2MOM x 5 ))Depending on how many pull-ups you can perform unbroken, perform reps listed on chart at gym.list total number of reps performed, if doing negatives, list total number of negatives, of doing a combinations, list both negatives…

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North Jax CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)Teams of 2: 5 Rounds of a 4:00 Window: 400 Meter Run together 1 Round of "CTB Cindy" each ( can be performed simultaneously) Max Squat Cleans (135/95) ( alternating reps) 2:00 rest between rounds.only reps which count are the squat…

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North Jax CrossFit - CrossFitView Public WhiteboardMetcon (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…

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North Jax CrossFit - CrossFitView Public WhiteboardTempo Handstand pushup- complex (AMRAP - Reps)AMRAP 3: Tempo Strict Handstand Pushups Directly into, AMRAP 2: Strict Handstand PushupsOn the tempo handstand push-up, we are looking for a 3 second negative to the bottom position, followed by an immediate drive to extension. There is…

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North Jax CrossFit - CrossFitView Public WhiteboardSnatch pull + 3 position squat snatch complex1 Snatch Pull 1 High Hang Squat Snatch (Pockets) 1 Hang Squat Snatch (Knees) 1 Low Hang Squat Snatch (Shin, but not Floor)10 minutes to build to moderate complexFreedom Sauce (Calories)AMRAP 3: 21 Overhead Squats (95/65#) 21…