Jersey Devil CrossFit – CrossFit

Weightlifting

PC + 3 S2O (E2MOM 12 Min (6 sets))

1 Power Clean + 3 Shoulder to Overhead

S2O can be strict press, push press, push jerk, or split jerk.
Start the first set at or near your 3RM strict press weight and build each set switching exercises as needed to complete the reps at that weight.

Metcon

Metcon (Time)

4 Rounds:

400 Meter Run

30 Wall Balls

400 Meter Run

30 Push Ups

Rest 1 Minute Between Rounds