Jersey Devil CrossFit – CrossFit
Weightlifting
Back Squat (3 X 8)
If you completed all 3 sets of 8 last week then add 5-10 lbs again this week.
Metcon
Metcon (Time)
For Time:
20 Pull Ups
25 Thrusters 75/55
1000 Meter Row
25 Thrusters 75/55
20 Pull Ups
Rx Plus = 10 muscle ups instead of pull ups