Wednesday December 5th

Jersey Devil CrossFit – CrossFit

Weightlifting

Bench Press (Build to a heavy single )

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP of:

10 – Alternating SA Dumbell Snatch

15 – Box Jumps

30 – Double Unders
RX – 50/35lb Dumbells

Cash Out

Metcon (No Measure)

3 Sets of 10:

Barbell Roll Outs

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