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