Friday July 12th


Jersey Devil CrossFit – CrossFit

Weightlifting

Split Jerk (Build to a 1RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

25 Minute AMRAP:

25/18 Calorie Row

Rest 1 Minute

20 Alternating Dumbell Snatch 50/35

Rest 1 Minute

15/11 Dips

Rest 1 Minute
Each movement needs to be max effort and close to unbroken.

Cash Out

Metcon (No Measure)

10 – 100′ Prowler Sprints

Moderate Load, rest as needed between sprints.

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