Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat

5 @ 65%

4 @ 75%

3 @ 85%

2 @ 90%

1 @ 95%

6 @ 80-85%

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP of:

8 Ring Dips

10 Toes To Bar

12 Overhead Walking Lunges 95/65

Cash Out

Metcon (Time)

Teams of 3 complete a 2,250 meter row in 250 meter intervals (3 each)