Wednesday May 15th

Jersey Devil CrossFit – CrossFit

Weightlifting

Split Jerk (1-1-1-1-1-1)

Build to a heavy single

Metcon

Metcon (Time)

For Time:

21 Front Squats 115/80

21 Kettlebell Swings 53/35

400 Meter Run

15 Front Squats 115/80

15 Kettlebell Swings 53/35

400 Meter Run

9 Front Squats 115/80

9 Kettlebell Swings 53/35

400 Meter Run

Cash Out

Metcon (No Measure)

4 Super Sets of:

15 DB Bench Press

10 Bent Over Barbell Rows

Rest as needed between sets

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