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Game of ThROWnes

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CrossFit Jersey City – BURN!

Metcon (Calories)

0-2 row warm up BLUE zone

2-3 burpees GREEN zone

3-4 slam balls GREEN zone

4-6 row ORANGE zone

6-7 burpees ORANGE zone

7-8 slam balls ORANGE zone

8-9 lunges in place RECOVERY

9-13 400m run + burpees ORANGE zone

13-14 250m row sprint RED zone

14-15 very slow row RECOVERY

15-16 250m row sprint RED zone

16-17 very slow row RECOVERY

17-18 250m row sprint RED zone

18-19 very slow row RECOVERY

19-23 400m run + burpees ORANGE zone

23-24 lunges in place RECOVERY

24-25 slam balls ORANGE zone

25-26 burpees ORANGE zone

26-28 row ORANGE zone

28-29 slow row RECOVERY

29-30 RECOVER back into BLUE/GREY zone