Jersey Devil CrossFit – CrossFit

Weightlifting

Front Squat (5@50%, 5@60% 3@70%, 3@80%, Max@90%)

Metcon

Metcon (3 Rounds for reps)

Three sets for max reps of:

60 seconds of Wall Ball Shots (20/14 lbs)

60 seconds of Rest

60 seconds of Power Cleans (135/95 lbs)

60 seconds of Rest

60 seconds of Box Jumps (24″/20″)

60 seconds of Rest

60 seconds of Burpees

60 seconds of Rest