Friday April 27th

Jersey Devil CrossFit – CrossFit

Warm-up

EMOM 9 Min: (PU,row,kb) (No Measure)

Minute 1: 6 Strict Pull Ups

Minute 2: 7 Cal Row

Minute 3: 8 KB Swings

Metcon

Metcon (Time)

With a partner complete the following:

1000 Meter Row (500 Each) then:

6 alternating rounds (3 each) of:

10 Toes To Bar

25 Double Unders

10 Thrusters 96/65

Then 800 Meter Run (400 Each)

Cash Out

Metcon (No Measure)

With a partner complete 180 barbell curls.

Partner A completes 30, then Partner B completes 30, then Partner A completes 30, continue on until you reach 180 reps (3 rounds each)…… light weight high rep…feel the burn!

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