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