Tuesday February 11th

Jersey Devil CrossFit – CrossFit

Weightlifting

C+2J (E2MOM 12 Min)

Slow Pull Clean + 2 Jerks
(It is a regular squat clean, but, the pull from the ground to low thigh will be done at half speed. Once you get to low thigh- you can execute the extension at full speed. Once you have cleaned the bar, perform 2 jerks)

Metcon

Metcon (AMRAP – Reps)

For max reps of:

30 seconds of Hang Squat Cleans 155/115

Rest 60 seconds

30 seconds of Hang Squat Cleans 135/95

Rest 60 seconds

30 seconds of Hang Squat Cleans 115/80

Rest 60 seconds

30 seconds of Hang Squat Cleans 95/65

Rest until fully recovered then REPEAT

Cash Out

Metcon (AMRAP – Reps)

In teams of 4 complete 5 rounds of:

30 Second Assault Bike Sprints for calories.
If going solo or with fewer than 4 people go 30 seconds of work and 90 seconds of rest

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