Saturday October 12th

Jersey Devil CrossFit – CrossFit

Weightlifting

Bench Press – Weighted Pull Up Superset (5@55%, 5@65%, 5@75%, 5@85%)

Super Set Exercises with 30 sec between exercises and 2-3 minutes between rounds

Metcon

Metcon (Time)

4 Rounds for time of:

8 C2B Pull Ups

8 Shoulder to overhead 115/65

12 Back Squats 115/65

Run 400 or Row 500

Cash Out

Metcon (No Measure)

15 D-Ball Cleans (Heavy)

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