Jersey Devil CrossFit – CrossFit

Weightlifting

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

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.

Cash Out

Metcon (Weight)

3 X 10 Weighted Box Jumps
20″ Box Jumps holding dumbells in each hand. Jump up, step down.