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CrossFit Jersey City – CrossFit

Conditioning

Metcon (Time)

30 Dumbbell Front Rack Squats

600m Run

20 Dumbbell Front Rack Squats

600m Run

10 Dumbbell Front Rack Squats

600m Run

If it’s too cold for you to run, we’ll have other “scales” that you can do inside of the gym……… I highly suggest bringing a jacket instead and running.
Looking for that first set of squats to be at a weight that you cannot complete unbroken.

Scale the run to 400m if needed

Goal – Sub 15 minutes

Strength

Warm-up (No Measure)

Core work