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