Saturday 7.20.2019

“FITNESS”

In teams of three, alternate rounds to complete 10 rounds each for time of:3 Burpees6 Goblet Squats (heavy)9 Kettlebell Swings (heavy)

"PERFORMANCE"

In teams of three, alternate rounds to complete 10 rounds each for time of:3 Front Squats (heavy — taken from the floor)6 Burpees9 Kettlebell Swings (32/24 kg)

“ENDURANCE”

7 Minute Row7 Minute Bike7 Minute Run or Ski(All at 70% effort)+Rest 4 minutes+5 Minute Row5 Minute Bike5 Minute Run or Ski(All at 75% effort)+Rest 3 minutes+3 Minute Row3 Minute Bike3 Minute Run or Ski(All at 80% effort)