Jersey Devil CrossFit – CrossFit

Weightlifting

Bench Press (5@65%, 5@75%, Max@85%)

Do not start your first set at 65%. Do 2-3 warm up sets at progressively heavier weights.

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP of:

5 Pull Ups (Strict)

10 Wall Balls 20/14

15 Kb Swings 53/35
Sub for strict pull ups is Horizontal Ring Rows or Ring Rows