Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (5 X 5 @ 75% (+ 5-10lbs from last week))

Use the same weight across all five sets

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 8 minutes of:

12 Pull-Ups

12 Thrusters (95/65 lbs)

30 Double-Unders

Cash Out

1000 Meter Row / Bike / or Ski (Time)

Row, Bike, or Ski 1000 meters for time
50 Calories if you’re choice is the assault bike