Jersey Devil CrossFit – CrossFit
Metcon
400m Run (Time)
Max Effort 400m Run
Rest 3 Minutes and repeat for 3 rounds. Post slowest round
Metcon (AMRAP – Rounds and Reps)
18 Minute AMRAP:
(Partner I go you go)
8 Dual DB Hang Snatch 50/35
8 Box Jumps 24/20
8 Dual DB Front Squat
8 Dual DB Deadlift
8 Dual DB Push Press
Check out today’s blog post for a full run down of the workout, complete with demos and scaling options!