Friday January 17th

Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (5-2-5-2-5-2)

*Set 1 = 5 reps @ 70%

*Set 2 = 2 reps @ 80%

*Set 3 = 5 reps @ 75%

*Set 4 = 2 reps @ 85%

*Set 5 = 5 reps @ 80%

*Set 6 = 2 reps @ 90%

Metcon

Metcon (Time)

For Time:

Row 500 Meters

100 Double Unders

50 Pull Ups
Sub for double unders:

50 tuck jumps

or

30 lateral jumps over hurdle

Cash Out

Metcon (Distance)

3 sets of:

Handstand march 16-20 reps.

Rest 60 seconds

Then:

Max handstand walk in 1 minute

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