Saturday July 28th

Jersey Devil CrossFit – CrossFit

Weightlifting

Shoulder Press (Every 2 minutes for 12 Minutes (6 Sets))

*Set 1 – 5 reps @ 70%

*Set 2 – 3 reps @ 75%

*Sets 3-4 – 2 reps @ 80-83%

*Sets 5-6 – 2 reps @ 85-88%

Metcon

Metcon (AMRAP – Rounds and Reps)

Partners alternate whole rounds to complete as many rounds and reps as possible in 16 minutes of:

3 Dumbbell Man-Makers (45/30 lbs)

6 Alternating FR Reverse Lunges (45/30lbs)

9 Burpees Over Dumbells

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