Thursday September 3rd

Jersey Devil CrossFit – CrossFit


Warm-up (No Measure)

3 Rounds (not for time):

10 Push Ups

100 Meter Run

10 Air Squats

5 Burpees


Metcon (Time)

For Time:

50 Sit Ups

100 Dumbell Hang Clean & Jerk (50/arm)

200 Double Unders

400 Meter Run
Sit ups can be scaled up to T2B OR GHD Sit Ups

DB weight 50/35 scale as needed

Check out today’s blog post for a full run down of the workout, complete with demos and scaling options!

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