Jersey Devil CrossFit – CrossFit

Weightlifting

Back Squat (5 X 5)

Build to heavy (Not Max)

Metcon

Metcon (Time)

For time:

21-15-9 Rep Rounds of:

Row (Calorie)

Russian KB Swings (53/35)

Goblet Squats (53/35)

Cash Out

Metcon (No Measure)

3 Sets (not for time)

15-20 GHD Sit Ups

10-15 Strict Pull Ups

Rest 1 minute between sets
Check out today’s blog post for all our subbing and scaling options!

www.jerseydevilcrossfit.com/blog/2020/9/wednesday-september-9th