Thursday May 16th

Jersey Devil CrossFit – CrossFit


Hang Snatch (1 Rep EMOM 10 Minutes @ 75-80%)


Metcon (No Measure)

Every 2 mins for 30 mins, alternating between:

Run, 400 m

30 Wall Balls, 20/14 lbs

Run, 400 m

30 Pull-ups

15 Burpee Box Jump Overs, 24/20 in
Your goal should be to finish this entire workout without falling short in any interval. If the prescribed repetitions or distances are unattainable, please adjust the reps such that you are able to complete the first round (10 minutes) relatively comfortably, you are challenged in the second round, and the third round will be very challenging both mentally and physically.

On the other hand, if the above prescription is too easy for your current level, please increase the number of repetitions/distances to ensure that your rounds match the desired levels of intensity noted above.

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