Jersey Devil CrossFit – CrossFit

EMOM

Metcon (No Measure)

EMOM 12 Minutes:

Minute 1: 30 Second Handstand Hold

Minute 2: 45 Second Bar Hang

Minute 3: 1 Minute Plank on elbows

Metcon

Metcon (Time)

5 rounds for time of:

40 Double Unders

30 Box Jumps, 24/20 in

20 Kettlebell Swings, 53/35

Cash Out

Metcon (No Measure)

3 Sets of:

10-15 Dumbell Concentration Curls (each arm)

10-15 Banded Tricep Extensions

Rest 2 Minutes between rounds