Jersey Devil CrossFit – CrossFit

Weightlifting

Bench Press (Build to a 1RM)

5 @ 70%

3 @ 80%

1 @ 90%

5 @ 75%

3 @ 85%

1 @ 95%

1 @ 100+%

Metcon

Metcon (AMRAP – Rounds and Reps)

25 Minute AMRAP of:

18 Calorie Row

15 Push Ups

12 KB Swings 53/35

9 Toes To Bar or GHD Sit Ups