Jersey Devil CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

EMOM 9 Minutes:

Minute 1: 3 Wall Walks

Minute 2: 45 Seconds of Push Ups

Minute 3: 45 Second Goblet Squat Hold at bottom

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP of:

100 Double Unders

21 Wall Ball

12 KB Swings