Monday March 16th


Jersey Devil CrossFit – CrossFit

Weightlifting

Power Clean (E2MOM 10 Minutes (5 Sets))

3 Touch N Go Reps Build to Heavy. Post heaviest set of 3.

Metcon

Metcon (Time)

2020 Age Group Qualifier Event 6

35-54:

Two rounds for time of:

10 Deadlifts (315lbs/225lbs)

20 Deficit Handstand Push Ups (4.5″/3″)

30 Front Squats (95lbs/65lbs)

55+:

Two rounds for time of:

10 Deadlifts (255lbs/175lbs)

20 Handstand Push Ups (no deficit)

30 Front Squats (75lbs/55lbs)

Time Cap: 20:00. Please add 1 second for every rep not achieved within the time cap.

Scoring: Time
Scale Deadlifts to 70-75%

Hand release push ups or dumbell presses for HSPU

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