Jersey Devil CrossFit – CrossFit
Weightlifting
Back Squat (Build to a 2 Rep Max)
Metcon
Metcon (Time)
3 Rounds for time of:
500 Meter Row
25 Hang Power Cleans 95/65
25 Shoulder to Overhead 95/65
Cash Out
Metcon (3 Rounds for reps)
3 Rounds 1:00 on 1:00 off:
Burpees to a 6″ target