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Announcements

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

CrossFit Jersey City – CrossFit

Skill

Warm-up (No Measure)

Pull Ups and Handstand Push Ups

Conditioning

Metcon (Time)

7 Rounds

7 Pull Ups (Sx – Seated Ring Pull Ups or Challenging Ring Rows)

28 Double Unders (Sx – :30 of Double Attempts or 77 Singles)

7 Handstand Push Ups (Sx – Box Handstand Push)
Goal – Sub 15 minutes

Cool Down

Warm-up (No Measure)

Foam Roll Lats – 2 minutes each side