Wednesday January 22nd

Jersey Devil CrossFit – CrossFit

Weightlifting

Front Squat (3-3-3-3-3-3)

*Sets 1-2 – 3 reps @ 75%

*Sets 3-4 – 3 reps @ 80%

*Sets 5-6 – 3 reps @ 85%

Metcon

Metcon (3 Rounds for time)

Every 10 minutes, for 30 minutes (3 rounds):

25/20 Cal Assault Bike

15 Deadlifts (225/155 lbs)

8/5 Ring Muscle-Ups

5 Devils Press (50/35 lbs)
If needed scale deadlifts to 50% 1RM

Scale Ring Muscle ups to Bar Muscle Ups,, Ring Dips, or Stationary Dips

Cash Out

Metcon (No Measure)

Face Down Chinese Plank Hold x 60 seconds

youtube.com/watch?v=Byb0bniTtkM

Rest 60 seconds

Face Up Chinese Plank Hold x 60 seconds

youtube.com/watch?v=iLF-mlMpRBA

Rest 60 seconds

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