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