Wednesday May 13th

Jersey Devil CrossFit – CrossFit

Weightlifting

Bench Press (8-5-3-3-Max)

8 @ 50%

5 @ 60%

3 @ 70%

3 @ 80%

Max @ 90%

Metcon

Metcon (AMRAP – Rounds and Reps)

Dumbell “Chief”

Complete Five 3 Minute AMRAPs of:

3 DB Power Clean

6 Push Ups

9 Air Squats

Rest 1 minute between each amrap and pick up each one where you left off the last.

Score is total rounds completed
Men use 35-50lb Dumbells

Women use 15-35lb Dumbells

Check out today’s blog post & workout demo video for visuals, subs, and all the details at…

www.jerseydevilcrossfit.com/blog/2020/5/home-workout-513

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