Jersey Devil CrossFit – CrossFit
Shoulder Press (5@65%, 5@75%, MAX@85%)
Do at least 3 sets of 8 while working up to your first work set at 65%
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP of:
40 Double Unders
10 Deficit Push Ups
10 Chest To Bar Pull Ups
For deficit push ups raise your hands and feet with plates, maintain a perfectly straight spine and touch your chest to the floor on each rep.
3 X 10 Weighted Box Jumps
20″ Box Jumps holding dumbells in each hand. Jump up, step down.