Wednesday January 15th


Jersey Devil CrossFit – CrossFit

Weightlifting

Front Squat (6 Sets of 3 )

*Sets 1-2 – 3 reps @ 70%

*Sets 3-4 – 3 reps @ 75%

*Sets 5-6 – 3 reps @ 80%

Metcon

Metcon (3 Rounds for time)

3 Rounds (Each for time) of:

8 Box Jump Overs 24/20

15 Calorie Row

16 Alt Dumbell Snatches 50/35

20/15 Cal Assault Bike or Ski Erg

Rest 3 Minutes

Cash Out

Metcon (No Measure)

400 Meter Sandbag Carry

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