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