Jersey Devil CrossFit – CrossFit

Weightlifting

Bear Complex (4 X 3 Build to a max 3 rep set)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Metcon

Metcon (AMRAP – Reps)

4 Sets of the following:

Against a 4 minute running clock complete:

25 – KB Swings (53/35)

400 Meter Run

Max Double Unders

Rest 4 Minutes between sets.

Score is total double under reps