Wednesday November 6th


Jersey Devil CrossFit – CrossFit

Weightlifting

Deadlift (2 Reps EMOM 10 Minutes)

Same weight across all 10 sets

Metcon

Metcon (Time)

For Time:

12-9-6-3 Rep Rounds of:

Power Snatch 95/65

Bar Hop Burpee (Lateral)

Cash Out

Metcon (No Measure)

3 Sets of:

10 Dumbell Curls (per arm)

15-20 Banded Tricep extenstions

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