Friday February 7th


Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (5-3-1-1-1-1)

*Set 1 – 5 reps @ 65-70%

*Set 2 – 3 reps @ 75-80%

*Set 3 – 1 rep @ 85-90%

*Sets 4-6 – 1 rep @ 90-95%

Metcon

Metcon (Time)

For time:

30 Clean and Jerk

*At the top of each minute (including the first) do 7 Toes To Bar
RX – 135/95

RX Plus – 155/105

Any type of clean and any type of jerk allowed.

Cash Out

Metcon (No Measure)

3 Sets of:

Dumbell Curls 8-10 Reps (per arm)

Banded Lat Pull Downs 10 reps

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