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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 – CrossFit

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP7

5 Box Jumps (Sx – 20″/16″, Rx – 24″/20″, CRx – 30″/24″)

3 Squat Cleans (Sx – 75/55, Rx – 135/95, CRx – 185/135)
Goal – 4+ Rounds

Please be careful on the box jumps after your first round.

Strength

Warm-up (No Measure)

8 Rounds – :10 on/:20 off with a partner

Front Rack Hold (out of the rack): Should be around 80% of your max. Doesn’t have to be perfect

Do not underestimate this. It’s much harder than it looks.