150930 Wednesday Sept 30th


Jersey Devil CrossFit – CrossFit

Weightlifting

Front Squat (3-3-3-1-1-1)

Suggested Percentages are:

65-70-80-85-95-100+

Super Set these with a 100′ sled push after every set . You choose the weight but make the sled push as explosive as possible. Rest 2-3 minutes between sets.

Metcon

Metcon (Time)

3 Rounds for time of:

25 – Air Squats

25 – Push Ups

25 – Walking Lunges

400 – Meter Run

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