Saturday December 1st

Jersey Devil CrossFit – CrossFit

EMOM

Metcon (No Measure)

EMOM 9 Minutes:

Minute 1: 30 Second Handstand Hold

Minute 2: 30 Second Ring Support

Minute 3: Max Double Unders

Metcon

Metcon (5 Rounds for time)

5 Rounds each for time of:

250 Meter Row

10 Hang Power Cleans 135/95

10 Bar Hop Burpees

Rest 2 minutes between rounds

Cash Out

Metcon (No Measure)

3 Sets of 10:

Dumbell Concentration Curls

Banded Tricep Push Downs

3 Sets of 10:

10 Ring Dips

10 Supinated Grip Pull Ups

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