Jersey Devil CrossFit – CrossFit

EMOM

Metcon (No Measure)

EMOM 9 Minutes (Static Holds):

Minute 1: Handstand Hold

Minute 2: Squat Hold (10lb plate out front)

Minute 3: Ring or Box Support

Metcon (No Measure)

EMOM 9 Minutes (Static Holds):

Minute 1: Handstand Hold

Minute 2: Squat Hold (10lb plate out front)

Minute 3: Ring or Box Support

Metcon

Metcon (Time)

5 Rounds for time of:

400 Meter Run

21 – OH Walking Lunge 45/25 lb plate

15 – Push Up

9 – Plate Burpees