Thursday January 3rd

Jersey Devil CrossFit – CrossFit

Weightlifting

HH,MT,F (E2MOM 12 Minutes)

3 Position Snatch:

High Hang

Mid Thigh

Floor
Build

Metcon

CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.
Scale bar muscle ups to burpee pull ups

Cash Out

Metcon (Calories)

Tabata Row For Calories
8 rounds of 20 seconds of work followed by 10 seconds of rest.

Comments are closed.