Monday January 7th

Jersey Devil CrossFit – CrossFit

Weightlifting

Push Press (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)

7 Minute AMRAP of:

7 Kettlebell Swings 70/53

6 Burpee Box Jump Overs 24/20

5 Push Press (@65% of today’s 1RM)

Rest 5 Minutes and Repeat

Cash Out

Metcon (No Measure)

Forward Leaning Rest on Rings:

30 Seconds on, 30 Seconds off

For 6 Minutes

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