Jersey Devil CrossFit – CrossFit
EMOM
Metcon (No Measure)
EMOM 10 Minutes:
5 – Strict Pull Ups
5 – Ring Dips
Metcon
Metcon (Time)
In Teams of 3 Complete 5 rounds of:
250 Meter Row
10 – Burpee Box Jump Overs
Partner 1 starts on the row, partner 2 starts on the burpee box jump overs and partner 3 rests. When partners 1 & 2 are finished rotate until each partner has completed 5 rounds
Cash Out
Metcon (No Measure)
GHD Sit ups:
3 Sets of 25 (rest 2 minutes between sets)