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CrossFit Jersey City – BURN!

Metcon (Calories)

0-3 jog around gym warm up BLUE zone

3-4 super marios GREEN zone

4-8 burpees/mountain climbers (alternate each minute) ORANGE zone

8-9 take a knee

9-11 jog around gym ORANGE zone

11-14 shuttle sprints 2 lengths of gym, tag next person RED zone

14-15 take a knee

15-17 side shuffle lengths of gym ORANGE zone

17-21 burpees/mountain climbers (alternate each minute) ORANGE zone

21-23 shuttle sprints 2 lengths of gym, tag next person RED zone

23-24 take a knee

24-25 jumping jacks ORANGE ZONE

25-26 jumping lunges RED ZONE

26-28 jog around gym ORANGE ZONE

28-30 walk around gym COOL DOWN