Wednesday June 26th


Jersey Devil CrossFit – CrossFit

EMOM

Power Clean / Row EMOM

EMOM 10 Minutes:

Odd Minutes: 5 Power Cleans @ 70%

Even Minutes: Row/Ski/Bike 10 Calories

Metcon

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
Sub for muscle ups can be 2 Strict Pull Ups + 2 Strict Ring Dips or 2 Burpee Pull Ups

Sub for Hanstand Push Ups can be heavy Dumbell Push Presses or Hand Release Push Ups

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