Friday May 17th

Jersey Devil CrossFit – CrossFit

EMOM

Metcon (Weight)

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

Metcon

Metcon (Time)

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

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