Friday July 24th

Jersey Devil CrossFit – CrossFit

Weightlifting

C+FS+J (2 Reps Every 2:30 for 4 sets)

Clean + Front Squat + Split Jerk
Sets 1-2 @ 75%

Sets 3-4 @ 80%

Clean and Jerk (1 Rep E2MOM 6 Minutes (3 sets))

@ 85-90% 1RM

Metcon

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP of:

5 Box Jump Overs 24/20

10 Alternating Dumbell Snatch 50/35
REST 3 MINUTES THEN:

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP of:

5 Box Jump Overs 24/20

10 Alternating Dumbell Snatch 50/35
Check out today’s blog post for our workout demo, subs and modications…

www.jerseydevilcrossfit.com/blog/2020/7/home-workout-724

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