Thursday November 11th

Jersey Devil CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

EMOM 12 Minutes:

Min 1: 30 Sec Bear Crawl

Min 2: 30 Sec Air Squats

Min 3: 30-45 Sec Bar Hang

Min 4: 30 Seconds of Lunges

Metcon

Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP of:

3 Thrusters 135/95

6 Burpees over bar

9 C2B Pull Ups

Cash Out

Metcon (No Measure)

Your choice:

8 – Rope Climbs

or

4 Pegboard

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