Jersey Devil CrossFit – CrossFit
Weightlifting
Back Squat (6 Sets of 4 Reps)
Sets 1-3 @ 70%
Sets 4-6 @ 75%
Metcon
Metcon (Time)
For Time:
5 Rounds of:
4 Chest to Bar Pull Ups
13 Shoulder to Overhead 95/65
Then Increase weight for 5 rounds of:
4 Ring Muscle Ups
7 Shoulder to Overhead 135/95
15 Minute time Cap