South Jersey CrossFit


Theses don't have to be unbroken but I do want them to be done by the time the 2 minutes is up with enough time to rest and repeat. Remember put your ego aside here and get the volume in even if you have to use a band.

A: Strict Pull-up (Every 2 Minutes x 3 sets 10 reps @ 20X1 Tempo)


Today we have "Cindy". If you have a previous score, try to chase it. Make sure you go full depth on the push-ups and the squats. Don't cheat yourself here. Embrase the pain of a true body weight workout ;).

Cindy (AMRAP - Rounds and Reps)

20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats

Stretch of the Day

Lax to Shoulder x 1-2 minutes on each side.

Extra Work

A.1: Seated Z Press (3x10, rest 60 seconds)

A.2: Dual DB Bent Over Row (3x10, rest 60 seconds)


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