Friday February 14th

Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (5-3-1)

*Set 1 – 5 reps @ 65-70%

*Set 2 – 3 reps @ 75-80%

*Set 3 – 1 rep @ 85-90%

Rest 2-3 minutes between sets.

Then:

Back Squat (1-1-1-1-1)

Every 2 Minutes for 10 Minutes:

1 Rep @ 90-95%

Metcon

Metcon (AMRAP – Rounds and Reps)

Three rounds for time of:

20 FR KB Lunges 44/26

5 Ring Muscle-Ups

10 Hang Power Cleans 155/115

Cash Out

Metcon (No Measure)

3 Sets of:

25 GHD Sit Ups

Rest 2 minutes

Comments are closed.