150831 Monday August 31st


Jersey Devil CrossFit – CrossFit

Warm-up

Bottom To Bottom Tabata Squats (No Measure)

8 Intervals of 20 seconds work and 10 seconds rest. Squats start and end at bottom. Rest 10 seconds at bottom.

Metcon

Metcon (5 Rounds for time)

5 Rounds (Each for time):

400 – Meter Run

15 – Deadlifts (Bodyweight/45%1RM)

15 – Push Ups

15 – Kettlebell Swings (53/35)

15 – Wall Balls (20/14)

Rest 3 Minutes Between Rounds

*Shoot for unbroken rounds and scale accordingly.

*Bodyweight deadlifts assuming you have at least a double bodyweight max deadlift. If you don’t then use 45% of your max deadlift.

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