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Friday 7/26

CrossFit: The Beach 2014′ *sub rowing for swimming; 50 kettlebell thrusters (35/26lb.) 30 burpees Swim 500 yards/ Row 2,000m 30 burpees 50 kettlebell thrusters (35/26lb.) Swim 250 yards/ Row 1,000m Quickfit: Alternating EMOM x max reps each min: 15 min (5 rounds) Min 1: calorie assault bike Min 2: DB renegade row Min 3: rotational

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Friday 1/19

CrossFit: In teams of 3, complete 3 rounds each of: Row 500m 30 Thrusters 20 burpees On the count of go, all 3 teammates begin each individual station at the same time. P1: row, P2: thruster, P3: burpee. Once all 3 have completed their work, they may move onto the next station, but not until

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