Thursday March 14th


Jersey Devil CrossFit – CrossFit

EMOM

EMOM Skills Warm Up (DB press, step ups, plank) (No Measure)

Every Minute on the Minute for 9 Minutes:

45 Sec Work / 15 Sec Rest:

Minute 1: DB Strict Press

Minute 2: Box Step Ups

Minute 3: Handstand Hold or Straight Arm Plank

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP:

20 Wall Balls 20/14

25 Double Unders
Rest 5 Minutes Then:

Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP:

15 Hang Power Clean 95/65

10 Bar Hop Burpees
Rest 5 Minutes Then:

Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP of:

10 Deadlift 135/95

10 Push Ups

10 Air Squats

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