Wednesday July 26th


Jersey Devil CrossFit – CrossFit

Weightlifting

Hang Clean + Clean EMOM (E2MOM 12 Minutes)

1 – Hang Clean (squat) + 1 – Clean (squat)
Build in weight each set. Post weight for heaviest set completed.

Metcon

Metcon (Time)

5 – Rounds for time of:

10 – Hang Power Cleans 115/75

30 – Double Unders
If you can’t do double unders yet…….then do 30 single unders and 10 Burpees each round. No exceptions.

The only thing keeping you from double unders is your will to learn.

Cash Out

Metcon (No Measure)

3 Rounds of:

100′ Sled Sprint (95/45)

Immediately followed by:

10 -Push Ups + 100′ Sprint

Rest 2 Minutes between rounds
100′ is the length of the building

Comments are closed.