Jersey Devil CrossFit – CrossFit
Weightlifting
Front Squat (3-3-3-1-1-1)
Suggested Percentages are:
65-70-80-85-95-100+
Super Set these with a 100′ sled push after every set . You choose the weight but make the sled push as explosive as possible. Rest 2-3 minutes between sets.
Metcon
Metcon (Time)
3 Rounds for time of:
25 – Air Squats
25 – Push Ups
25 – Walking Lunges
400 – Meter Run