Wednesday August 14th

Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat

3@50%

3@60%

3@70%

3@80%

3+@90%

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Cash Out

Metcon (No Measure)

5 X 100′ Prowler Sprints (Moderate Load)
Use the heaviest load you think that will still make it look like a “sprint” and not a “hard push”.

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