Friday September 21st

Jersey Devil CrossFit – CrossFit

Metcon

Metcon (AMRAP – Reps)

Team Series Event 2

Complete as many reps as possible in 7 minutes following this pattern:

20 squat cleans, 135 / 95 lb.

20 squat cleans, 185 / 125 lb.

20 squat cleans, 225 / 155 lb.

Scaled Option

Complete as many reps as possible in 7 minutes following this pattern:

20 squat cleans, 95 / 65 lb.

20 squat cleans, 135 / 95 lb.

20 squat cleans, 155 / 105 lb.

Newer athletes may want to further reduce the loading. The first load should be easy. The second load should be harder, but you should be able to complete the 20 reps in 2-3 minutes. The final load should be heavy for you but doable.

Cash Out

Metcon (No Measure)

3 rounds of:

3 Reverse Wall Climbs

100 Meter Farmers Carry 53/35

Rest as needed between rounds

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