Saturday 7.22.2017

*We have several teams competing at the "Backyahd Games" at Industrial Revolution CrossFit in Pawtucket today.  Head over and show them your support!

"FITNESS" & "PERFORMANCE"

In teams of two, with only one partner working at a time, complete:100 Burpees100 Ground to Overhead (95/65 or DBs)100 Box Jump Overs (24/20″)Teammates may partition reps however they’d like, but the non-working partner must be in the designated resting position in order for the reps to count torwards their total. Designated resting positions:Burpees – Handstand hold or Dumbbells extended overheadGround to Overhead – Hanging from a Pull-Up BarBox Jump Overs – Plank from Elbows

"COMPETITION"

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

"ENDURANCE"

8 minute bike @70%*Every 2 minutes, get off and complete 10 GHD Hip Extensions+8 minute row @70%*Every 2 minutes, get off and complete 10 GHD Sit-ups+8 minute ski @70%*Every 2 minutes, get off and complete 10 Air Squats + 10 Push-ups