Jersey Devil CrossFit – CrossFit
Deadlift (1 Rep every 30 seconds for 15 minutes @75%)
12-9-6-3 Rep Rounds of:
Power Snatch 95/65
Bar Hop Burpee
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.