Jersey Devil CrossFit – CrossFit
Weightlifting
Front Squat (5-5-5-3-3 (E2MOM 10 Minutes))
Sets 1-3 @ 65%
Sets 4-5 @ 75%
Metcon
Metcon (Time)
For time:
1-10 Toes To Bar
10-1 Deadlift 185-225/115-145
1 T2B, 10 DL, 2 T2b, 9 DL, 3 T2B, 8 DL……
Cash Out
4 X 10 Pull Ups (10-10-10-10)
4 Sets of 10 Strict Pull Ups
Rest 2-3 minutes between rounds,
Scale down with bands or assistance, and scale up with weight
Check out today’s blog post for a full workout description, demo video, and movement subs!