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Heavy Day

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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

Strength

Back Squat (20 Rep Max)

You’ll take 1 or 2 attempts at finding a 20 rep max. It’s a challenging set most likely around 60% of your 1RM.

Conditioning

Metcon (AMRAP – Reps)

Death by…

Airsquats

Jumping Lunges (2-for-1) (Sx – Regular Lunges)

Start on rep 4
1st minute – 4 Airsquats, 4 Jumping Lunges each leg

2nd minute – 5 Airsquats, 5 Jumping Lunges each leg

3rd Minute – 6, 6

etc… till failure