141118 Tuesday Nov 18th


Jersey Devil CrossFit – CrossFit

The Three Wise Men Tribute

EMOM

Metcon (6 Rounds for weight)

E2MOM 12 Min (6 sets):

Muscle Snatch + Snatch Balance + OH Squat

Metcon

Metcon (AMRAP – Rounds and Reps)

“Jeremy”

4 Minute AMRAP:

5 – Hang Snatch (115/75)

10 – Bar Hop Burpees

Metcon (AMRAP – Rounds and Reps)

“Ben”

4 Minute AMRAP:

10 – Power Cleans (135/95)

20 – Pull Ups

Metcon (AMRAP – Rounds and Reps)

“Beau”

4 Minute AMRAP:

15 – Box Jump Overs

30 – Wall Ball Shots (20/14)

**2 Minute Rest Between AMRAP’s

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