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