Jersey Devil CrossFit – CrossFit
Weightlifting
Front Squat (4 X 4 (Start around 80%))
Metcon
Metcon (Time)
3 Rounds For Time:
30 Alternating Pistols
20 Hang Power Cleans 95/65
10 Muscle Ups (Bar or Ring, practice your weakness)
Scale with the following:
Pistols – 20″ Weighted Box Step Ups
Muscle Ups – 10 Pull Ups, 10 Dips
Cash Out
Metcon (No Measure)
3 Rounds:
Row :60
10 Handstand Push Ups
Rest :60
Sub Dumbell presses for handstand push ups if needed.