Friday January 4th


Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (5-5-3-2-2-1)

5 @ 70%

5 @ 75%

3 @ 80%

2 @ 85%

2 @ 90%

1 @ 95% or 95%+

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner complete a 20 minute amrap with one partner working at a time and completing a full round of:

40 Double Unders

20 Wall Balls 20/14

10 Toes To Bar
Scale if necessary to complete unbroken rounds as long as possible.

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