Wednesday January 31st


Jersey Devil CrossFit – CrossFit

Metcon

Metcon (Time)

For Time:

100 Double Unders

50 KB Swings 53/35

25 Push Press 95/65

Then:

2 Rounds of:

50 Double Unders

25 KB Swings 53/35

15 Push Press 95/65

Then:

3 Rounds of:

30 Double Unders

15 KB Swings 53/35

10 Push Press 95/65

Cash Out

Max Pull Ups (3 X Max Reps)

Max Rep Pull Ups:

Do 3 sets of max rep pull ups

Rest as needed between sets
These can be butterfly, kipping, strict, assisted pull ups, or ring rows. Scale so that your minimum reps per set are at least 10-15

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