Friday August 9th

Jersey Devil CrossFit – CrossFit

Weightlifting

Bench Press (5-3-1-10-10-10)

5@70%

3@80%

1@90%

10@65%

10@65%

10@65%

*the 3 sets of 10 should be 5-10lbs heavier than last week.

Metcon

Metcon (Time)

For Time:

21 Hang Clean and Jerk 95/65

21 Toes To Bar

50 Double Unders

15 Hang Clean and Jerk

15 Toes To Bar

40 Double Unders

9 Hang Clean and Jerk

9 Toes To Bar

30 Double Unders
RX Plus: 115/80

Cash Out

Metcon (Time)

In teams of 3:

250 Meter Row (each)

400 Meter Run (each)

250 Meter Row (each)

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