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Announcements

Get yo Dubs on!
Double Under seminar Thursday Oct 19th. Email Russell/Travis to sign up

CrossFit Jersey City – CrossFit

Conditioning

Metcon (AMRAP – Reps)

AMRAP10

3 Burpee over the bar

3 Deadlifts (Sx – 135/95, Rx – 155/135, CRx – 225/155)

6, 6

9, 9

continue this pattern for 10 minutes
Goal – Deadlift weight should be manageable for at least 10 reps unbroken

Strength

Warm-up (No Measure)

400m Farmers Carry – Carry something heavy in each hand