Jersey Devil CrossFit – CrossFit

Weightlifting

Bench Press (5 X 5)

Start around 60% of 1RM and build to max

Super Set each working set with 10 Horizontal Ring Rows

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 15 mins of:

3 Dumbbell Man Makers, 50/35 lbs

6 Strict Pull-ups

9 Burpees
Scale as needed

Cash Out

Metcon (AMRAP – Reps)

Tabata Row for Calories:

8 rounds of 20 seconds of work and 10 seconds of rest