Wednesday February 12th

Jersey Devil CrossFit – CrossFit

Weightlifting

Weighted Pull-ups (5-5-5-5-5)

Build to a 5 Rep Max

Sub for weighted pull ups is Barbell Bent Over Rows (4 Sets of 10)

Metcon

Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP of:

15 Box Jump Overs 24/20

10 Devil Presses 35/20

5 Snatches 95/65

Cash Out

Metcon (No Measure)

3 Sets of:

50 Double Unders

Max Time Handstand Hold

Or

Max Distance Handstand Walk

Rest as needed between sets

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