Friday February 1st


Jersey Devil CrossFit – CrossFit

Weightlifting

Hang Clean (3-3-3-3-3-3)

Build to max

Metcon

Metcon (Time)

With a 10 Minute Time Cap Complete:

10 Bar Muscle Ups + 5 Clean and Jerk 70%

8 Bar Muscle Ups + 4 Clean and Jerk 75%

6 Bar Muscle Ups + 3 Clean and Jerk 80%

4 Bar Muscle Ups + 2 Clean and Jerk 85%

2 Bar Muscle Ups + 1 Clean and Jerk 90%
Scale with 5-4-3-2-1 Bar Muscle Ups

or

C2B Pull Ups

or

Burpee Pull Ups

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