Jersey Devil CrossFit – CrossFit

Weightlifting

Bench Press (5@65%, 5@75%, Max@85%)

Percentages shown are for work sets. You should be doing at least 3 warm up sets of 5-10 reps while working up to your first work set at 65%

Metcon

Metcon (Time)

2 rounds for time of:

80 Double-unders

60 Push-ups, hand-release

40 Ring Rows

20 Knees To Elbows
*Ring rows as horizontal as possible