Thursday September 28th


Jersey Devil CrossFit – CrossFit

Buy In

1000 Meter Row / Bike / or Ski (Time)

Row, Bike, or Ski 1000 meters for time

Metcon

Metcon (Time)

Team Series Workout #3

For time:

50 synchronized wall-ball shots

30 cleans, 135 / 95 lb.

50 synchronized wall-ball shots

20 cleans, 185 / 135 lb.

50 synchronized wall-ball shots

10 cleans, 225 / 155 lb.

Men throw a 20-lb. ball to 10-ft. target

Women throw a 14-lb. ball to 9-ft. target

Cash Out

Metcon (No Measure)

4 – 100′ “Heavy” Sled Pulls (Walking Pace)
Heavy means HEAVY! you should be struggling through these.

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