Wednesday April 8th


Jersey Devil CrossFit – CrossFit

Weightlifting

Front Squat (5 X 5 @ 75%)

If you do not have a barbell then bear hug the heaviest object you can and squat it.

https://youtu.be/XyZmNuw4H-4

Metcon

Metcon (Time)

7 Rounds for time of:

7 Strict Pull Ups

7 Burpee Box Jump Overs

7 Toes to bar or V-Ups
If you can do 7 strict pull ups then get creative if you don’t have a pull up bar. (tree limb, roof rafter, jungle gym….just be careful!)

If you can’t do strict pull ups then do table rows.

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