Wednesday March 13th

Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (7 X 1 (Pause 3 seconds in bottom))

Sets 1-2 70%

Sets 3-4 73%

Sets 5-7 76%

Metcon

Metcon (No Measure)

Every 2 Minutes for 18 Minutes: (3 Rounds)

Minute 1-2: 15/12 Cal Row + 7 Devil Presses 50/35

Minute 3-4: 15/12 Cal Row + 10 GHD Sit Ups

Minute 5-6: 15/12 Cal Row + 5 Thrusters 105/75 + 5 C2B Pull Ups

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