Jersey Devil CrossFit – CrossFit
Weightlifting
Deadlift (5@45%, 5@55%, 5@65%, 5@75%, MAX@85%)
Your last (max rep) set should be close to 5 reps. If it’s not you may need to slightly adjust your 1RM estimate for next time.
Metcon
Metcon (AMRAP – Rounds and Reps)
7 Minute AMRAP of:
7 Box Jumps 24/20
7 Burpees
7 KB Swings 53/35
Cash Out
KB RTwists (3 X 15)
Kettlebell Russian Twists