Thursday 7.21.2016

*The CrossFit Games are going on this week in Carson, California.  You can stream most of the events, live, by heading to http://games.crossfit.com/

"FITNESS" & "PERFORMANCE"

A. Every minute, on the minute, for 16 minutes (4 sets of each):MInute 1 -- Dumbbell or Kettlebell Snatch x 5-7 reps Left ArmMinute 2 -- Toes to Bar x 8-12 repsMinute 3 -- Dumbbell or Kettlebell Snatch x 5-7 reps Right ArmMinute 4 -- Plank on Rings x 30-40 secondsB. "Tailpipe"In teams of two, partners will alternate roles to complete three rounds (each), for time, of:Partner 1- Row 250mPartner 2- Dual KB Front Rack Hold (24/16kg each hand)If P2 is to set the KB’s down, P1 must stop rowing until the rack hold is resumed. The workout ends after each partner has completed each station three times.

"COMPETITION"

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

"ENDURANCE"

40 Minutes @ steady pace:400 Meter Row300 Meter Run20/15 Calorie Assault Bike50 Double Unders