Jersey Devil CrossFit – CrossFit
Weightlifting
Hang Snatch (1 Rep EMOM 10 Minutes)
Sets 1-5 @ 55-60%
Sets 6-10 @ 60-65%
20 burpee penalty to anyone that has to ask if they need to squat when doing these.
Metcon
Metcon (Time)
“Goodbye 2019″
20 Cal Row/Bike/Ski
19 Hang Power Snatch
20 Cal Row/Bike/Ski
19 Burpees
20 Cal Row/Bike/Ski
19 Push Press
20 Cal Row/Bike/Ski
19 FR Reverse Lunges
20 Cal Row/Bike/Ski
19 Push Press
20 Cal Row/Bike/Ski
19 Burpees
20 Cal Row/Bike/Ski
19 Hang Power Snatch
RX – 95/65
If Done with a partner… Partner A rows/bikes/skis while Partner B completes the reps, when both partners are done they will switch and Partner B rows/bikes/skis while Partner A completes the reps.