Jersey Devil CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Steady Rounds of:

10 Calorie Ski

5 Power Cleans @ 65%

Metcon

Metcon (3 Rounds for reps)

3 Rounds of:

4:00 Minute AMRAP

2 Squat Cleans 135/95

2 Muscle Ups

4 Squat Cleans 135/95

4 Muscle Ups

6,6,8,8,etc…

Rest 2:00 between rounds and start each round over
Sub for Muscle Ups: Chest To Bar Pull Ups or Regular Pull Ups

Cash Out

Metcon (Time)

In teams of 3 complete 15 – 200Meter Rows (5 each) for time.