151028 Wednesday Oct 28th


Jersey Devil CrossFit – CrossFit

Weightlifting

Choose one lift (either overhead squats or front squats). If you do not have the mobility to do Overhead Squats yet, then do Front Squats. If you don’t have the mobility for Front Squats then you need to take the time to work on your Mobility!

Overhead Squat (5-5-5-3-3-3)

Suggested percentages:

55-65-70-80-85-90%

Front Squat (5-5-5-3-3-3)

Suggested percentages:

55-65-70-80-85-90%

Metcon

Metcon (Time)

With a partner complete the following AFAP!:

21-15-9 Rep Rounds of:

Calorie Row

Burpees (over Erg)

Each partner completes a full round while the other rests.

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