Wednesday January 9th

Jersey Devil CrossFit – CrossFit

EMOM

Metcon (No Measure)

EMOM 9 Minutes:

Minute 1: 30 Second Handstand Hold

Minute 2: 15 KB Swings 53/35

Minute 3: 10 OH Walking Lunges (5 Left, 5 Right)

Metcon

Metcon (Time)

For Time:

50 Calorie Row

10 Overhead Squat

40 Calorie Row

8 Overhead Squat

30 Calorie Row

6 Overhead Squat

20 Calorie Row

4 Overhead Squat

10 Calorie Row

2 Overhead Squat

Overhead Squats @ 65% 1RM

Sub for OH Squat is Thrusters @ 65% 1RM

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