141223 Tuesday Dec 23rd

Jersey Devil CrossFit – CrossFit

Warm-up

3 Rounds of Cindy (Not For Time): (No Measure)

5 – Pull Ups (Strict)

10 – Push Ups (Perfect)

15 – Air Squats (Holding 10lb Plate )

*Hold plate with both hands, arms extended straight out in front of you)

Weightlifting

Back Squat (3@70%, 3@80%, Max@90%)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

10 – Pull Ups

15 – Wall Balls (20/14)

20 – Double Unders

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