Jersey Devil CrossFit – CrossFit
Weightlifting
Front Squat (1Rep EMOM 5 Minutes Build to Heavy)
Warm up to about 60% before starting the EMOM
Metcon
Metcon (5 Rounds for reps)
5 Sets for max calories/reps:
30 Seconds of Rowing
30 Seconds of Thrusters 75/55
Rest 2 Minutes
Cash Out
Metcon (No Measure)
2 Rounds of:
30 Sec Single Arm KB/DB Hold (LT)
15 GHD Sit Ups
30 Sec Single Arm KB/DB Hold (Rt)
15 GHD Sit Ups
30 Sec Dbl KB/DB Front Rack Hold
15 GHD Sit Ups