Wednesday October 2nd


Jersey Devil CrossFit – CrossFit

Weightlifting

Weighted Pull-ups (5-5-3-3-1-1-1)

Build to a 1RM

If you can’t do a weighted pull up then do 5 sets of max rep pull ups using assistance that gets you no more than 10-15 reps the first round.

Metcon

Metcon (AMRAP – Reps)

5 Rounds:

Min 1: Max Double Unders

Min 2: Max Hang Power Snatch

Min 3: Max Push Ups

Min 4: Rest

RX Men – 75lbs

RX Women – 55lbs

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