Friday July 12th


Jersey Devil CrossFit – CrossFit Boot Camp

Warm-up

Warm-up (No Measure)

Every Minute on the Minute for 9 Minutes:

Minute 1 – 30 Sec Crab Walk

Minute 2 – 30 Sec Push Press

Minute 3 – 30 Sec HS Hold

Metcon

Metcon (AMRAP – Rounds and Reps)

25 Minute AMRAP:

25/18 Calorie Row

Rest 1 Minute

20 Alternating Dumbell Snatch 50/35

Rest 1 Minute

15/11 Dips

Rest 1 Minute
Each movement needs to be max effort and close to unbroken.

Cash Out

Metcon (No Measure)

10 – 100′ Prowler Sprints

Moderate Load, rest as needed between sprints.

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