Monday January 23rd


Jersey Devil CrossFit – CrossFit

Metcon

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:

https://youtu.be/o6QniJ9FaGA

You can also sub a 15 calorie row if you have a rower.

Cash Out

Metcon (No Measure)

3 Sets of:

Dumbell or banded curls 10-20 reps per arm

Banded tricep extensions or bench dips 10-20 reps

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