Saturday 11.16.2024

*If you’re free this Saturday, head down to Ocean State CrossFit to support the MANY Full Rangers we have competing at their Turkey Throwdown! The event starts at 9am. We will do our best to post heat times to our instagram story, but, since we have teams in so many divisions, assume there will be someone to watch at any time you decide to go!

“FITNESS” & “PERFORMANCE”

In teams of two, with only one partner working at a time, complete the following for time:
1600 Meter Relay Run
immediately followed by…
16 rounds (partners alternating full rounds) of…
8 Toes to Bar
12 Push-Ups
16 Air Squats
immediately followed by…
1600 Meter Relay Run

“BURN”

2 Minute Bike Erg for Max Calories

Rest 60 seconds, then....

Complete as many rounds and reps as possible in 2 minutes of:
4 Burpees
6 Single Arm Dumbbell Thrusters (3 each arm)

Rest 60 seconds, then....

2 Minute Ski for Max Calories

Rest 60 seconds, then....

Complete as many rounds and reps as possible in 2 minutes of:
6 Single Arm Dumbbell Hang Clean and Jerks
4 Box Jumps (or Step-ups)

Rest 60 seconds, then....

2 Minute Row for Max Calories

Rest 60 seconds, then...

Repeat for a second set at each station

“ENDURANCE (AKA SWEAT SESH)”

30 Second Bike or Run @ 80%
Rest 30 seconds
x 16 rounds

Rest 2 minutes

30 Second Bike or Run @85%
Rest 30 seconds
x 16 rounds

*Use similar paces to two weeks ago, for an
increased number of total sets.