Monday October 7th


Jersey Devil CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

EMOM 9 Minutes

Min 1: 100 Meter Run

Min 2: 3-Wall Walks

Min 3: 3 Pull Ups + 7 Push ups + 9 Air Squats

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of two, alternate movements to complete as many rounds and reps as possible in 30 minutes of:

20/15 Calories of Assault Bike or Rowing

15 Ring Dips

30 Russian Kettlebell Swings 53/35

60 Double Unders

15 Ring Dips

30 Russian Kettlebell Swings 53/35

20/15 Calories of Assault Bike or Rowing

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