Jersey Devil CrossFit – CrossFit
EMOM 6 Minutes:
Min 1: 6 Hang Squat Clean + 1 Push Jerk
Min 2: 5 Hang Squat Clean + 2 Push Jerk
Min 3: 4 Hang Squat Clean + 3 Push Jerk
Min 4: 3 Hang Squat Clean + 4 Push Jerk
Min 5: 2 Hang Squat Clean + 5 Push Jerk
Min 6: 1 Hang Squat Clean + 6 Push Jerk
Load at 55% of 1RM
Every 3 Minutes for 7 Sets:
400 Meter Run
12 Toes To Bar
Score is the slowest of the 7 rounds
If in any round you do not complete all the toes to bar by the 2:30 mark then your new goal is to complete that same number of toes to bar in each of the remaining rounds.
Row scaling 450/400 Meters. Feel free to alternate between running and rowing.
GHD Sit Ups can be substituted for Toes To Bar