Jersey Devil CrossFit – CrossFit
Weightlifting
Weighted Pull-ups (3-3-3-3-3-3)
Build to a 3 Rep Max
The scale for this if you can’t do unassisted pull ups is 6 sets of 3 pull up negatives with a 5 second descent.
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP of:
10 Wall Ball 20/14
10 Pull Ups
10 Box Jump Overs
Cash Out
Metcon (No Measure)
100′ OH Barbell Walk X 4 (Heavy)
Rest as needed between walks