Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (3-2-1-1-1-1-1-1)

Build to a 1RM

Metcon (Time)

For Time:

40 Pull Ups

40 Thrusters 75/55

20 C2B Pull Ups

20 Thrusters 95/65

10 Bar Muscle Ups

10 Thrusters 115/75
Scaled:

40 Pull Ups

40 Thrusters 65/45

20 Bar Hop Burpees

20 Thrusters 75/55

10 C2B Pull Ups

10 Thrusters 95/65

Cash Out

Metcon (No Measure)

3 Sets of:

20 GHD Sit Ups

90 Seconds Rest