Wednesday October 30th

Jersey Devil CrossFit – CrossFit

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Metcon (3 Rounds for reps)

3 Rounds (not for time):

Max Strict Pull Ups

Max Strict Ring Dips
Use bands to scale if needed to keep your first round reps between 10 and 20

Metcon

Metcon (Time)

21-15-9 Rep Rounds for time of:

Row (Calories)

Thruster 95/65

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