Friday February 8th

Jersey Devil CrossFit – CrossFit


Deadlift (1 Rep EMOM 5 Minutes)

Warm up to around 60% before starting the EMOM and build to heavy


Metcon (AMRAP – Reps)

7 Minute AMRAP of:

2 Deadlift @ 60%

2 Handstand Push Ups

4 Deadlift

4 Handstand Push Ups

6 Deadlift

6 Handstand Push Ups

8 Deadlift

8 Handstand Push Ups

Continue this pattern for the remainder of the AMRAP

Cash Out

Metcon (No Measure)

3 sets of 10:

Dumbell Front Raises

Dumbell Side Raises

Dumbell Bent Over Rows

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