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BURN

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Announcements

Xfit Lab testing Sep 16th and Sep 18th. Sign up sheet at front desk.
Double Under seminar Thursday Oct 19th. Email Russell/Travis to sign up

CrossFit Jersey City – BURN!

Metcon (Calories)

0 – 2 jumping jacks

2 – 5 row/assault bike in Blue Zone up to 65%

5 – 9 row/assault bike in Green Zone

9 – 14 row/assault bike in Orange Zone up to 85%

14 – 18 Box Step Ups in Green Zone

18 – 20 Box Jumps in Orange Zone

20 – 21 Burpee Box Jump Overs in Red Zone

21 – 23 HRPUs down to 75%

23 – 26 row/assault bike in Orange Zone up to 85%

26 – 28 500m row/assault bike in Red Zone

28 – 30 HRPUs cool down