Jersey Devil CrossFit – CrossFit
Metcon
Metcon (Time)
For Time:
100 Double Unders
50 KB Swings 53/35
25 Push Press 95/65
Then:
2 Rounds of:
50 Double Unders
25 KB Swings 53/35
15 Push Press 95/65
Then:
3 Rounds of:
30 Double Unders
15 KB Swings 53/35
10 Push Press 95/65
Cash Out
Max Pull Ups (3 X Max Reps)
Max Rep Pull Ups:
Do 3 sets of max rep pull ups
Rest as needed between sets
These can be butterfly, kipping, strict, assisted pull ups, or ring rows. Scale so that your minimum reps per set are at least 10-15