Friday July 31st

Jersey Devil CrossFit – CrossFit

Weightlifting

Front Squat (5-5-5-3-3 (E2MOM 10 Minutes))

Sets 1-3 @ 65%

Sets 4-5 @ 75%

Metcon

Metcon (Time)

For time:

1-10 Toes To Bar

10-1 Deadlift 185-225/115-145
1 T2B, 10 DL, 2 T2b, 9 DL, 3 T2B, 8 DL……

Cash Out

4 X 10 Pull Ups (10-10-10-10)

4 Sets of 10 Strict Pull Ups
Rest 2-3 minutes between rounds,

Scale down with bands or assistance, and scale up with weight

Check out today’s blog post for a full workout description, demo video, and movement subs!

www.jerseydevilcrossfit.com/blog/2020/7/home-workout-731

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