150723 Thursday July 23rd


Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (4 Sets of 3 @ 80% (Increase 5-10lb from last wk))

Metcon

Metcon (AMRAP – Reps)

7 Minute AMRAP:

3 – Deadlift (155/105)

3 – Box Jump (24/20)

6 – Deadlift

6 – Box Jump

9 – Deadlift

9 – Box Jump

12 – Deadlift

12 – Box Jump

15 – Deadlift

15 – Box Jump ….. continue adding 3 reps each round until the 7 minutes are up.

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