Jersey Devil CrossFit – CrossFit
Weightlifting
Back Squat (6 Sets of 5 Reps)
Sets 1-3 @ 70%
Sets 4-6 @ 75%
Metcon
Metcon (Time)
5 Rounds for time of:
5 Deadlifts 225/155
10 KB Thrusters 44/26
15/10 Calories Assault Bike/Row/Ski Erg
Cash Out
Metcon (No Measure)
3 Sets of:
2 Legless Rope Climbs
100′ D-Ball/Sandbag Carry (Bear Hug – Heavy!)