Jersey Devil CrossFit – CrossFit
Metcon (5 Rounds for reps)
Complete as many reps as possible in 90 seconds:
40 Sumo Deadlift High Pulls 53/35
Max Rep Burpee Box Jump Overs 24/20
Rest 90 seconds and repeat for a total of FIVE sets.
Sumo deadlift high pulls can be done with a kettlebell, barbell, or any object you can grab with both hands and do an upright row. Click this link for a demo:
You can also sub a 15 calorie row if you have a rower.
Metcon (No Measure)
3 Sets of:
Dumbell or banded curls 10-20 reps per arm
Banded tricep extensions or bench dips 10-20 reps