160827 Sat Aug 27Th


Jersey Devil CrossFit – CrossFit

Weightlifting

Hang Clean (E2MOM 20 min)

Rounds 1-5: 1 High hang clean (build to max.)

Rounds 6-10: 1 Low hang clean (just below knee). (Build to max)

Lower the weight after set 5 and build again for sets 6-10.

Metcon

Metcon (5 Rounds for time)

5 rounds each for time of:

10 Strict pull ups

10 Ground to overhead 115/105

10 bar hop burpees

100 meter run

Rest 3 minutes between rounds.

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