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
Metcon (AMRAP – Rounds and Reps)
AMRAP15 – Teams of 2
4 Rounds (Partners alternate rounds)
2 Push Jerks (Sx – 75/55, Rx – 95/65, CRx – 135/95)
3 Front Squats
4 Power Cleans
This is meant to be FAST. The bar should feel light as a feather today. Everything on the bar needs to be quick. We’re looking for 15 minutes of straight work today. Only rest is while your partner is on the bar.
Warm-up (No Measure)
Foam Roll Hamstrings and Quads – 4 Minutes
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