Jersey Devil CrossFit – CrossFit

Weightlifting

Deadlift (3 Reps Every 90 seconds for 9 minutes (6 sets))

Build to a heavy set of 3

Metcon

Metcon (Time)

For Time:

Run 400 Meters

5 Rounds of:

5-Pull Ups

10-Air Squats

Row 500 Meters

5 Rounds of:

5-Pull Ups

10-Air Squats

Run 400 Meters

5 Rounds of:

5-Pull Ups

10-Air Squats

Row 500 Meters

5 Rounds of:

5-Pull Ups

10-Air Squats