Thursday January 16th

Jersey Devil CrossFit – CrossFit

EMOM

Metcon (No Measure)

EMOM 12 Minutes:

Minute 1: 30 Sec HS Hold

Minute 2: 30 Sec Ring Support

Minute 3: 35 Double Unders

Minute 4: Max Push Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP:

6 Burpees

9 Toes To Bar

12 Push Press, 95/65 lbs

Cash Out

Metcon (No Measure)

3 Sets of:

25 Russian Twists (W/KB)

Rest 30 Sec

25 GHD Back Extensions

Rest 30 Seconds

Elbow plank Hold (30 Sec)

Rest 30 Sec

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