Jersey Devil CrossFit – CrossFit
EMOM
Metcon (No Measure)
EMOM 15 Minutes:
Min 1: 60 Sec of 2 Alternating Lunges + 1 Air Squat
Min 2: 45 Sec Plank Hold
Min 3: 16 Tempo Mountain Climbers (Hold each position for 1 second)
Metcon
Metcon (3 Rounds for time)
3 Sets of:
100 Jumping Jacks
25 Thrusters
20 Hang Power Cleans
Rest 2 minutes between sets
Use a load for the thrusters and power cleans that you can complete the first set with a maximum of 1 break.
Get creative with objects, barbells, dumbells, sandbags, backpacks, small children, dogs……
Cash Out
Metcon (No Measure)
3 sets of 10 (per leg)
Single Leg Deadlifts
https://youtu.be/ZOWx-x33llE