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