160322 Tuesday March 22nd


Jersey Devil CrossFit – CrossFit

EMOM

Metcon (No Measure)

EMOM 12 Minutes:

Minute 1: 3-Power Clean @70%

Minute 2: 5-Strict Pull Ups*

Minute 3: 7-Bar Hop Burpees

* Dead hang throat to bar. If you can not do them then do 5 negatives with a 3 second descent. Make sure you start with your throat touching the bar.

Metcon

Metcon (AMRAP – Rounds and Reps)

18 Minute AMRAP of:

24 – Air Squats

24 – Push Ups

24 – Walking Lunges

400 Meter Run

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