Saturday February 15th

Jersey Devil CrossFit – CrossFit

Weightlifting

Deadlift (E2MOM 10 Minutes)

*Set 1 – 8 reps @ 50%

*Set 2 – 6 reps @ 60%

*Set 3 – 4 reps @ 70%

*Sets 4-5 – 2 reps @ 80%

Metcon

Metcon (Time)

15-12-9-6-3 reps for time of:

Handstand push-ups

Front squats (155/115 lb.)

Bar Facing Burpees
HS Push ups strict if possible. Use riser to scale.

No racks

Cash Out

Metcon (No Measure)

Three sets of:

Banded Hamstring Curls x 15 reps

https://youtu.be/xZvkSyblSMI

Rest 30 seconds

Bicep Curls x 8-10 reps

Rest 30 seconds

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