Jersey Devil CrossFit – CrossFit
Happy Birthday JW2!! I think you need to do double Murph with a 20lb vest and then a Grace cash out!! But make sure you do at least 3 hours of mobility work first. Gangstafied!!
Deadlift (3@70%, 3@80%, Max@90%)
Metcon (AMRAP – Rounds and Reps)
In teams of 2, alternate exercises to complete as many rounds and reps as possible in 15 Minutes of:
3 – Calorie Row
6 – Box Jumps Overs (24/20)
9 – Hand Release Push Ups
100 Double Unders For Time:
Time Cap 3 Minutes
Post time and reps completed (in notes) if you didn’t complete in the time cap.