Saturday 11.12.2016

*Coach Cooper will be competing today at the "Southie Showdown" at CrossFit Southie in Boston, MA.  There will be people driving up to support; check out the FB group to coordinate!

"FITNESS" & "PERFORMANCE"

A. In teams of three, with one person working at a time, and partners alternating whole rounds, complete as many rounds and reps as possible in 15 minutes of:9 Kettlebell Swings6 BurpeesRest 5 minutes, then…B. In teams of three, alternate every 150 Meters to Row for as many Meters as possible in 15 minutes.The goal in both pieces is to move as quickly as possible, thus minimizing your partners’ rest periods, and racking up as many rounds/meters as possible

"COMPETITION"

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

"ENDURANCE"

150 Meter Run @90%Rest 45 secondsx 15 rounds