Saturday November 19th


Jersey Devil CrossFit – CrossFit

Weightlifting

Overhead Walking Lunge (5 X 10)

5 Sets of 10 Overhead Lunges (5 Per leg) Build to max. Post heaviest set.

Rest as needed between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP of:

10 – Push Jerks (115/75)

20′ Handstand Walk

10 – Kettlebell Swings (53/35)

20′ Handstand Walk

*Sub for handstand walks is 7 – Barbell Roll Outs.

Cash Out

Metcon (Time)

Accumulate 7:00 of a Wall Sit.

(12 Minute Cap)

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