Jersey Devil CrossFit – CrossFit

Weightlifting

Snatch Complex (PS+HS+OHS) (Every 2 Minutes for 12 Minutes (6 Sets) )

1-Power Snatch + 1-Hang Snatch + 2-Overhead Squat
Build

Metcon

Metcon (5 Rounds for time)

On the 5:00 for 5 rounds:

9 Box Jump Overs (24/20)

12/9 Calorie Row

9 Deadlifts 225/155

12/9 Calorie Row

Cash Out

Metcon (No Measure)

3 Sets of:

Concentration Curls (15 Per Arm)

15-20 Banded Tricep Extensions