Monday May 13th


Jersey Devil CrossFit – CrossFit

EMOM

Metcon (No Measure)

EMOM 9 Minutes:

Min1: 45 Seconds of Double Unders

Min 2: 7-10 Strict HS Push Ups

Min 3: 7-10 Strict Pull Ups
Sub heavy dumbell presses for HS Push Ups

Sub horizontal Ring Row for Strict Pull Ups

Metcon

Metcon (Time)

2 Rounds for time of:

10 Bar Muscle Ups

20 Bar Facing Burpees

30 Deadlifts 185/135

40 Wall Ball 20/14
Subs for bar muscle ups:

Assisted Ring or Bar Muscle Ups,

or

Pull Ups + Ring or Box Dips

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