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North Jax CrossFit by Siteplicity - 11h ago
North Jax CrossFit – CrossFit

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Metcon (2 Rounds for reps)

AMRAP 6:

1 Rope Climb

6 Hang Power Cleans (135/95)

18/12 Calorie Bike

Rest 6 Minutes

AMRAP 6:

1 Rope Climb
6 Hang Power Cleans (95/65)
18/12 Calorie Bike

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North Jax CrossFit by Siteplicity - 2d ago
North Jax CrossFit – CrossFit

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()
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North Jax CrossFit by Siteplicity - 3d ago
North Jax CrossFit – CrossFit

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Strict Handstand Push-up EMOM x 10


Pushups, Pike pushup, pushup from box, reduced ROM vertical pushup are all ooptions for this movement.

2k Row (Time)

Max Effort 2k Row

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North Jax CrossFit by Siteplicity - 4d ago
North Jax CrossFit – CrossFit

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Stamina Squat

Alternating “On the Minute” x 12 (6 Rounds)

Odd Minutes – 3 Front Squats

Even Minutes – 6 Back Squats

Tail Spin (AMRAP – Rounds and Reps)

AMRAP 14:

15 Thrusters

30 Double-Unders

15 CTB Pull-Ups
30 Double-Unders

Barbell Pounds – 95/65

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North Jax CrossFit by Siteplicity - 6d ago
North Jax CrossFit – CrossFit

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Mind Eraser (AMRAP – Rounds and Reps)

AMRAP 20
7 Power Cleans @ 135/95
7 Burpees
200 M Run

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North Jax CrossFit by Siteplicity - 1w ago
North Jax CrossFit – CrossFit

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Metcon (AMRAP – Rounds and Reps)

teams of 2

Ascending ladder for 25 minutes

3-6-9-12-15……..

Assault bike Calories
KB swings 53/35
Wallballs 20/14

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North Jax CrossFit by Siteplicity - 1w ago
North Jax CrossFit – CrossFit

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Karina (Time)

1000 M row Buy-in

Directly into:

21-15-9

Box Jumps 24/20 inch

Thrusters 95/65
In honor of our first 5 year member, Karina Zussy

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North Jax CrossFit by Siteplicity - 1w ago
North Jax CrossFit – CrossFit

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Push Press (1×3 Every 90 seconds ascending) Annie’s on the Run (Time)

For Time:

100 Double Unders, 50 Sit-ups, 200 Meter Run

80 Double Unders, 40 Sit-ups, 200 Meter Run

60 Double Unders, 30 Sit-ups, 200 Meter Run

40 Double Unders, 20 Sit-ups, 200 Meter Run
20 Double Unders, 10 Sit-ups, 200 Meter Run

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North Jax CrossFit by Siteplicity - 1w ago
North Jax CrossFit – CrossFit

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Strict Pull-ups (AMRAP – Reps)

Single Max Effort
EMOM x 10, pick reps to be completed per minute

Run DMC (Time)

4 rounds for time:

200m run

8/5 bar muscle ups
200m run
12 DB power snatch 70/50

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North Jax CrossFit by Siteplicity - 1w ago
North Jax CrossFit – CrossFit

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Stamina Squat

Alternating “On the Minute” x 12 (6 Rounds)

Odd Minutes – 3 Front Squats

Even Minutes – 6 Back Squats
63% of 3 rep Back squat

Elizabeth (Time)

21-15-9
Clean, 135# / 95#
Ring Dips
squat cleans

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