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