11.30.18

11.28.18
November 27, 2018
12.3.18
December 2, 2018

CrossFit 904: Jacksonville FL

Check out our upcoming events including Jags Game Outing, In-house competition and ugly sweater contest, sign-up sheets are at the front desk

Strength
Ever 2 Mins, 6 Sets
1 Hang Snatch + 1 Snatch
*Build to a heavy complex

Metcon
For Time
800M Run
21 Hang Power Snatch (95,65)
21 Burpee Box Jump Overs (24,20)
400M Run
15 Hang Power Snatch (95,65)
15 Burpee Box Jump Overs (24,20)
200M Run
9 Hang Power Snatch (95,65)
9 Burpee Box Jump Overs (24,20)

Extra Work
Back Squat
5 Sets of 2 at 85-90%