Jersey Devil CrossFit – CrossFit
Weightlifting
HHS,LHS,S (EMOM 5 Minutes)
1 High Hang Snatch + 1 Low Hang Snatch + 1 Snatch
Snatch (Every 2 Minutes for 10 Minutes (5 Sets))
Build in weight to todays max
Metcon
Metcon (Time)
12 Rounds for time of:
4 Strict Pull Ups
3 Strict Handstand Push Ups
2 Strict Ring Dips
Scale this to complete each round unbroken. Pull Ups can be assisted or ring rows, HS push ups can be dumbell or barbell presses, ring dips can be scaled with bands, box or bench dips. This workout is listed ‘for time’ but your time really doesn’t matter as much as the quality of the reps performed. No shitty reps.
Cash Out
Metcon (Time)
30 Calories for time:
Bike, Ski, or Row