Jersey Devil CrossFit – CrossFit
Weighted Dips (5 Sets of 5 (Same weight across all 5 sets))
Super Set with 10 Strict Supine Chin Ups
3 Rounds for time of:
400 Meter Run
12 Body Weight Deadlifts
21 Box Jumps
Metcon (3 Rounds for reps)
3 X 1 Minute assault bike sprints.
Rest as needed between sprints.