Friday November 30th


Jersey Devil CrossFit – CrossFit

Weightlifting

Bulgarian Split Squat (3 Sets of 10 (per leg))

http://youtu.be/1CvEs-TOIKM
Super Set with 10 Strict Pull Ups

Or

10 Horizontal Ring Rows

Metcon

Metcon (Time)

4 Rounds for time of:

10 Sumo Deadlift High Pulls 95/65

10 Push Presses 95/65

20 Back Squats

Cash Out

Metcon (AMRAP – Reps)

Tabata Toes To Bar

8 Rounds of 20 seconds on, 10 seconds off
Scale with abmat sit ups

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