Wednesday June 5th

Jersey Devil CrossFit – CrossFit


Warm-up (No Measure)

30 seconds on 30 seconds off for 9 minutes (3 rounds):

Station 1: Bear Crawl

Station 2: Plank W/shoulder taps

Station 3: Superman hold


Metcon (AMRAP – Reps)


5 Minutes of Burpee Box Jump Overs 24/20
Simple test of Desire. You may jump laterally over the box but only your feet may touch the box.


Metcon (No Measure)

Every 90 Seconds for 3 Rounds

Station 1: 10 Supine Ring Rows

Station 2: 20 KB Swings 53/35

Station 3: 20 FR Lunges (10L, 10R) 53/35
For the lunges hold a single KB in a Front Rack Hold for 10 lunges, then repeat with other arm.

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