Jersey Devil CrossFit – CrossFit
Warm-up
Bottom To Bottom Tabata Squats (No Measure)
8 Intervals of 20 seconds work and 10 seconds rest. Squats start and end at bottom. Rest 10 seconds at bottom.
Metcon
Metcon (5 Rounds for time)
5 Rounds (Each for time):
400 – Meter Run
15 – Deadlifts (Bodyweight/45%1RM)
15 – Push Ups
15 – Kettlebell Swings (53/35)
15 – Wall Balls (20/14)
Rest 3 Minutes Between Rounds
*Shoot for unbroken rounds and scale accordingly.
*Bodyweight deadlifts assuming you have at least a double bodyweight max deadlift. If you don’t then use 45% of your max deadlift.