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RUNNIN

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Announcements

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

CrossFit Jersey City – BURN!

Metcon (Calories)

0-2 jog around gym warm up into BLUE zone

2-4 200m run + walking lunges ORANGE zone

4-9 lap of block + air squats ORANGE zone

9-11 200m sprint + walking lunges RED zone

11-13 box jump overs ORANGE zone

13-18 lap of block + burpees ORANGE zone

18-20 box jump overs ORANGE zone

20-22 200m sprint + walking lunges RED zone

22-27 lap of block + air squats ORANGE zone

27-29 200m sprint + walking lunges RED zone

29-30 recovery