160130 Saturday Jan 30th


Jersey Devil CrossFit – CrossFit

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Metcon (3 Rounds for reps)

3 Rounds not for time of:

5 – Muscle Ups or (5 Pull Ups and 5 Dips)

Max Rep Push Ups*

*as many push ups as you can do in one set without resting for more than 3 seconds at the top of the push up. No rest is allowed at the bottom and knees, hips, and stomach must not touch the ground. Chest to deck.

Rest as needed between rounds but go directly from muscle ups (or dips) to push ups.

Post total push ups per round

Metcon

Metcon (Time)

3 Rounds for time of:

15 – Deadlifts (@ 60% 1RM)

15 – Toes To Bar

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