Jersey Devil CrossFit – CrossFit
Weightlifting
Back Squat (Build to a heavy single (not 1RM) then 3X10 @ 70%)
Metcon
Metcon (AMRAP – Rounds)
4 X 5 Minute AMRAP’s of:
200 – Meter Run
7 – Wall Ball (20/14)
7 – Toes To Bar
Rest 3 Minutes between AMRAPS
*Complete 4 separate 5 minute amraps with 3 minute rests between each. Start the next amrap where you left of from the previous. Try to maintain the same pace for each of the amraps. Record total completed rounds for the workout.