Jersey Devil CrossFit – CrossFit

Dynamic Warm Up (No Measure)

Inchworm w/Push Up X 1

Frankenstein w/Lunge X 2

Heel/Toe Ground Touch X1

Spiderman Stretch X 1

Burpee Broad Jump X 2

10 – PVC Pass Through’s

10 – PVC Overhead Squats

Weightlifting

Back Squat (5,3,1,5,3,1 @ 75-80-85, 80-85-90%)

Metcon

Metcon (5 Rounds for time)

Every 3 Minutes for 18 Minutes: 6 Rounds

20/15 – Calorie Row

15 – Wall Ball (20/14)

*Advanced do 25/20 Cal and 30/20 lb WB