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WOD

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North Jax CrossFit – CrossFit View Public Whiteboard Metcon (Time) 4 Rounds: 500 Meter Row 25 AbMat Sit-ups Directly Into… 4 Rounds: 25/20 Calorie Assault...
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North Jax CrossFit – CrossFit View Public Whiteboard Overhead Squat (5 x 1 pause at bottom, ascending each round) *10 Second Pause in Bottom Double...
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North Jax CrossFit – CrossFit View Public Whiteboard Sea Horse (Time) 3 Rounds: 40/30 Calorie Assault bike 800 Meter Row 400 Meter Run 20 Burpee...
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295-19

North Jax CrossFit – CrossFit View Public Whiteboard Olympic Complex On the 2:00 x 5 Sets: 3 Power Cleans 3 Front Squats 3 Push Jerks...
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293-19

North Jax CrossFit – CrossFit View Public Whiteboard Metcon (Time) Team of 2: 100 Row (calories) 50 Overhead Squats (95#/65#) 50 Toes-to-bars 50 Overhead Squats...
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North Jax CrossFit – CrossFit View Public Whiteboard power Bar (AMRAP – Rounds and Reps) AMRAP 12: 9 Strict Pull-Ups 12 Hang Power Cleans (135/95)...
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North Jax CrossFit – CrossFit View Public Whiteboard 500m Row (Time) Max Effort 500m Row Annie (Time) 50-40-30-20-10 Double-unders Sit-ups

290-19

North Jax CrossFit – CrossFit View Public Whiteboard Step Aerobics (Time) 3 Rounds For Time: 30/24 Calorie Assault Bike 20 Single DB Box Step-Ups (24″/20″)...
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North Jax CrossFit – CrossFit View Public Whiteboard Metcon (Time) Teams of 2 12 Rounds For Time: 12 Alternating Dumbbell Snatches (50/35) 12 Lateral Burpees...
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