Jersey Devil CrossFit – CrossFit Boot Camp
EMOM
Metcon (No Measure)
Every Minute on the Minute for 9 Minutes:
Minute 1 – 12 Alternating DB or KB Snatches
Minute 2 – 12 Single Arm DB Overhead Walking Lunges (6 steps per arm)
Minute 3 – 20 Plank Shoulder Taps
Metcon
Metcon (Time)
Complete rounds of 21, 15 and 9 reps for time of:
Front Squat
Toes to Bar