Saturday 11.21.2015

**Full Rangers are competing this weekend! On Saturday, Kim Santos will be at the Turkey Throwdown at No Risk CrossFit in Smithfield, RI. On Sunday, Bob Tessier is competing in the "Ghetto Games" at CrossFit 508 in Plainville, MA. Please come out and show your support as they give their full effort this weekend! We will be there, and hope to see you too!

"FITNESS" &  "PERFORMANCE"

In teams of two, with only one partner working at a time, complete rounds of 50, 40, 30, 20 and 10 reps for time of:Thrusters (95/65 lbs.)Pull-UpsRest exactly 2 minutes, and then . . .In teams of two, with only one partner working at a time, complete rounds of 50, 40, 30, 20 and 10 reps for time of:Kettlebell Swings (24/16 kg)Double Unders TIMES TWO (so 100, 80, 60, 40, 20)Note times to complete each couplet.

"COMPETITION"

You can find today's workout here: https://frcompetition.wordpress.com/

"ENDURANCE"

60 Minute Assault Bike for Max Calories