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Leg Day

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CrossFit Jersey City – CrossFit


Front Squat (E2MOM20: 2 Reps)

Every 2 minutes for 20 minutes: 2 Reps at 95% of 3RM

After each set, hold a hollow position for 20 seconds


Metcon (2 Rounds for reps)

Double Tabata

Burpees to a plate


You will alternate between movements for 8 minutes.

:20 of burpees

:10 of rest

:20 of air squats

:10 of rest

Repeating that cycle for 8 minutes.

Today we will score the lowest number of reps during the burpees and airsquats. For example, if during the first seven rounds of burpees you complete 7 reps each time, but on the eighth round you complete only 5, your score for the burpees is 5.
Goal – Consistent rounds