Jersey Devil CrossFit – CrossFit
Weightlifting
HC + 2J (Every 90 seconds for 6 sets)
1 Hang Clean + 2 Jerk
Build
Can be squat or power
Metcon
Metcon (AMRAP – Reps)
4 Rounds:
1:00 Wall Balls 20/14
:30 sec rest
1:00 Double Unders
:30 sec rest
1:00 Row/Bike Cal
:30 sec rest
1:00 Burpees
1:00 Rest
Check out today’s blog post for a full run down of the workout, complete with demos and scaling options!