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Box BURN!

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CrossFit Jersey City – BURN!

Metcon (Calories)

0-2 — jumping jacks BLUE

2-3 — box jumps GREEN

3-7 — 500m slow row then push ups to box GREEN

7-8 — burpees ORANGE

8-9 — lunge in place RECOVERY

9-10 — burpees ORANGE

10-11 — box jumps ORANGE

11-14 — 500m row then box step ups ORANGE

15-18 — 250m row ORANGE + 250m row RED

18-19 — lunge in place RECOVERY

19-22 — 250m row ORANGE + 250m row RED

22-23 — burpee box jumps RED

23-24 — lunge in place RECOVERY

24-27 — 500m row + box jump overs ORANGE

27-28 — box step ups RECOVERY

28-30 — meditate