Jersey Devil CrossFit – CrossFit
Weightlifting
Back Squat (4X4 @ 87.5%)
Shoulder Press (Rest Pause Strict Press w/dumbells @ 25% 1RM Press)
Do a max rep set, then rest for 15 slow deep breaths, then do another max rep set, rest another 15 breaths and do one more max rep set for a total of 3 sets.
Metcon
Metcon (AMRAP – Rounds and Reps)
6 Minute AMRAP of:
10 Thrusters 95/65
5 Bar muscle ups
Cash Out
Metcon (3 Rounds for reps)
Push up ladder:
Climb the ladder as far as you can go for unbroken reps.
1-2-3-4-5 ect until you fail to hit the set unbroken.
RX plus = X 3