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CrossFit Jersey City – CrossFit

Skill

Warm-up (No Measure)

Ring Dips and American KBS

Conditioning

Metcon (Time)

Teams of 2 – Alternating after each round

21-15-9

American Kettlebell Swings (Sx – 35/26, Rx – 53/35, CRX – 70/53)

Ring Dips

While Partner 1 is doing their set of 21 and 21, Partner 2 is on the rower for Max Calories. Then you will switch. Repeat this for the round of 15 and 9.

Your score is your time and your max calories.

Mobility

Warm-up (No Measure)

Foam Roll Lats – 2 minutes each side