141226 Friday Dec 26th

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!!

Weightlifting

Deadlift (3@70%, 3@80%, Max@90%)

Metcon

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

Cash Out

Metcon (Time)

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.

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