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Kelly

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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 (Time)

4 Rounds

400m Run (Sx – 200m Run)

25 Box Jumps (Sx – 20 reps at 20″/16″, Rx – 24″/20″)

25 Wallballs (Sx – 20 reps at 14/10, Rx – 20/14)

Goal – Sub 30 minutes
CRx is the benchmark workout Kelly. This is a very mental workout and significantly different then the one above. Please ask a coach if you’d like to attempt. Goal is sub 30 minutes.

5 Rounds

400m Run

30 Box Jumps (24″/20″)

30 Wallballs (20/14)

Cool Down

Warm-up (No Measure)

Stretch!