Thursday March 22nd


Jersey Devil CrossFit – CrossFit

Weightlifting

Deadlift (1 Rep every 30 seconds for 15 minutes @75%)

Metcon

Metcon (Time)

For Time:

12-9-6-3 Rep Rounds of:

Power Snatch 95/65

Bar Hop Burpee

Cash Out

Metcon (No Measure)

3 X 10 Seated Med Ball Throws
Start laying on your back in a butterfly sit up position with a med ball overhead. Throw the med ball at the wall and simultaneously sit up to catch the ball as it returns.

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