Saturday 2.16.2019

*The CrossFit Open starts next week!  Please check out this post to learn what it's all about!

"FITNESS" & "PERFORMANCE"

In teams of three, with one partner working at a time, complete the following:60 Box Step-Overs w/DBs (50/35 lb)80 Burpees100 Pull-ups1800 Meter Row (switching every 300 Meters)100 Pull-ups80 Burpees60 Box Step-Overs w/DBs (50/35 lb)

"COMPETITION"

Same as Performance

"ENDURANCE"

1 Minute Assault Bike @40-50 RPM1 Minute Assault Bike @50-60 RPM1 Minute Assault Bike @60-70 RPMx 10 sets (30 minutes)*Goal is consistent output in each interval; pick a number and stay there for the whole minute.