160324 Thursday March 24th


Jersey Devil CrossFit – CrossFit

Warm-up

Metcon (No Measure)

ROMWOD – 20 Min

This is the only warm up today so be at the gym on time and get yourself ready because ROMWOD wil begin exactly 5 minutes after the start time of each class.

Metcon

Metcon (No Measure)

EMOM – 10 Minutes

Each minute do 45 seconds of the following 10 exercises in order:

Air Squats

Push Ups

Burpees

Wall Balls

Pull Ups

Kettle Bell Swings

Row

Handstand Push Ups / HS Hold

Toes To Bar

Box Jumps

*Rest 5 Minutes and repeat

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