Friday May 31st

Jersey Devil CrossFit – CrossFit

Weightlifting

Weighted Pull-ups (3-3-3-3-3-3)

Build to a 3 Rep Max

The scale for this if you can’t do unassisted pull ups is 6 sets of 3 pull up negatives with a 5 second descent.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP of:

10 Wall Ball 20/14

10 Pull Ups

10 Box Jump Overs

Cash Out

Metcon (No Measure)

100′ OH Barbell Walk X 4 (Heavy)

Rest as needed between walks

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