150724 Friday July 24th


Jersey Devil CrossFit – CrossFit

Weightlifting

Metcon (No Measure)

3 Sets Not For Time:

10 – Single Arm Dumbell or KB Row

15 – GHD Sit Ups

*Use a bench for the single arm rows and go as heavy as possible.

Metcon

Metcon (Time)

21-15-9 Rep Rounds of:

Overhead Squats (75/55)

Pull Ups

Rx Plus:

95/65

C2B Pull Ups

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