Wednesday January 30th

Jersey Devil CrossFit – CrossFit

Weightlifting

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

Suggested percentages

5@80%

3@85%

1@90%

5@85%

3@90%

1@95%

These are just suggested percentages, obviously if you’re not feeling it then adjust.

Metcon

Metcon (Time)

21-15-9

Dumbell Thrusters

Pull Ups
I’m not even going to attach a Rx’d weight to this. Obviously if it were an open workout it would be 50/35…. and that would be cruel. Pick the heaviest weight you think you can complete the first round unbroken and give it hell.

Cash Out

Metcon (No Measure)

With a Partner complete:

25 Overhead Passes (each) 20/14lb Wall Ball

50 Side Passes (25 Left, 25 Right)

25 Underhand Passes (each – facing your partner)

Stand at least 10′ apart. If it seemed too easy do it again!

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