Wednesday July 29th

Jersey Devil CrossFit – CrossFit


EMOM Skills Warm Up (DB press, step ups, plank) (No Measure)

Every Minute on the Minute for 9 Minutes:

45 Sec Work / 15 Sec Rest:

Minute 1: DB Strict Press

Minute 2: Box Step Ups

Minute 3: Handstand Hold or Straight Arm Plank


Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

Partner – You Go, I Go (full round)

5 Box Jumps

5 Clean and Jerks
24/20″ Box

115/75 Barbell or 50/35 Dumbells

Cash Out

Farmer’s Carry (400 Meters )

Carry dumbells, kettlebells, plates, or barbells

Check out today’s blog post for a full workout description and our demo video along with movement subs and modifications!

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