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.