Jersey Devil CrossFit – CrossFit
EMOM
Metcon (No Measure)
EMOM – 9 Minutes
Minute 1: 3-Muscle Ups or 5-10 Strict Pull Ups
Minute 2: 30-Double Unders
Minute 3: 5-Tall Box Jumps
Metcon
Metcon (5 Rounds for reps)
On a 2 Minute running clock complete the following:
3 – Hang Power Cleans (115/75)
6 – Shoulder To Overhead
9 – Front Squats
Max Bar Hop Burpees
X 5 Rounds
Rest 2 minutes between rounds.
RX Plus (135/95)
Score for each round is burpee reps.