Friday January 26th

Jersey Devil CrossFit – CrossFit


Warm-up (No Measure)

EMOM 9 Minutes:

Minute 1: Minimum 10 Double Unders (Singles not allowed)

Minute 2: Bear Crawl (up and back) + 3 Burpees

Minute 3: 15 PVC OH Squats
In the first minute you MUST do at least 10 Double Unders. You may do them one at a time or try to string them together…whatever it takes. If you don’t complete all 10 in the minute continue trying until you do. Do not advance to another exercise until they are complete.


Metcon (Time)

Rowing ‘Nancy’

5 Rounds for Time:

500 Meter Row

15 Overhead Squats 95/65

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