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)