Jersey Devil CrossFit – CrossFit
Weightlifting
Back Squat (5-3-1-1-1-1)
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Sets 4-6 – 1 rep @ 90-95%
Rest 2-3 minutes between sets
Metcon
Metcon (Time)
Three rounds for time of:
20/15 Calories of Assault Bike
15 DB Shoulder to Overhead (50/35 lb DBs)
25-Foot Handstand Walk
Sub for Handstand Walk is:
5 Wall Walks
Cash Out
Metcon (No Measure)
EMOM 5 Minutes
1-4 Bar Muscle Ups