Friday June 26th

Jersey Devil CrossFit – CrossFit


Overhead Squat (3 Reps Every 2 minutes for 10 minutes)

Build to max. Increase the rep range if using lighter weights or single arm dumbells.

Sub is overhead walking lunges as heavy as possible for 6 reps (3 each leg).


Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP of:

10 Burpees

20 Wall Ball 20/14
For today’s demo video and more info on subs and scales head over to the blog at…

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