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