Saturday September 6th

Jersey Devil CrossFit – CrossFit

Weightlifting

Front Squat (2 Reps Every 2:30 (4 Sets))

5 Second Descent

Sets 1-2 @ 65%

Sets 3-4 @ 70%

Metcon

Metcon (AMRAP – Reps)

10 – 1 Minute Rounds of:

3 Thrusters 135/95

5/10/15 Yard Shuttle Sprint

Max C2B pull ups in remaining time

Rest 2 minutes between rounds
Sub bent over rows for pull ups

Score is pull up/row reps

Check out today’s blog post for a full run down of the workout, complete with demos and scaling options!

http://www.jerseydevilcrossfit.com/blog/2020/9/home-workout-95

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