Saturday October 5th

Jersey Devil CrossFit – CrossFit

Weightlifting

Weighted Dips (5 Sets of 5 (Same weight across all 5 sets))

Weighted Dips
Super Set with 10 Strict Supine Chin Ups

Metcon

Metcon (Time)

3 Rounds for time of:

400 Meter Run

12 Body Weight Deadlifts

21 Box Jumps

Cash Out

Metcon (3 Rounds for reps)

3 X 1 Minute assault bike sprints.

Rest as needed between sprints.

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