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.