Wednesday April 24th


Jersey Devil CrossFit – CrossFit

Weightlifting

Clean and Jerk (1 Rep E2MOM 12 Minutes )

Build to Max

Metcon

Metcon (Time)

Rowing “Helen”

3 Rounds for time of:

500 Meter Row

21 KB Swings

12 Pull Ups
Or as a 2 person team complete 6 rounds, alternating exercises.

Partner A rows 500 meters, then partner B does 21 KB Swings, then partner A does 12 pull ups, then partner B rows 500 meters……

Cash Out

Metcon (No Measure)

Bi’s and Tri’s Baby!!

3 Sets of:

15 – Dumbell Concentration Curls (per arm)

15-20 Banded Tricep Extensions

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