Tuesday July 9th


Jersey Devil CrossFit – CrossFit

Weightlifting

DT Cycling Complex (E3MOM for 15 Minutes (5 Rounds))

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks
Build to the heaviest weight you can complete unbroken

Metcon

Metcon (Time)

3 Rounds For Time of:

40/30 Calorie Row

20 Lateral Burpees over the bar

10 D-Ball Over Shoulder 150/100
D-ball cleans can be subbed with barbell cleans 155/105

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