Saturday February 8th


Jersey Devil CrossFit – CrossFit

Weightlifting

Deadlift (8-6-4-2-1)

#1: 8 reps @ 50%

#2: 6 reps @ 60%

#3: 4 reps @ 70%

#4: 2 reps @ 80%

#5: 1 rep @ 90%

Metcon

Metcon (2 Rounds for time)

Two Rounds (each for time) of:

15 Thrusters (95/65 lbs)

20 Pull-Ups

25 Bar Facing Burpees over the Barbell

20 Pull-Ups

15 Thrusters

Rest 5 minutes between rounds

Cash Out

Metcon (No Measure)

3 Sets of:

30 – Banded Glute Bridges

https://youtu.be/Opnk8sjuBxA

15 – Dumbell Reverse Flies

Rest 30 seconds

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