WEEKLY ANNOUNCEMENTS
Boston:
-
Needham:
-
WORKOUT OF THE DAY
CrossFit Workout
For time, with a partner:
30 synchro deadlifts (125/185 lb)
30 synchro bar-facing burpees
400-m run
20 synchro deadlifts
20 synchro bar-facing burpees
400-m run
10 synchro deadlifts
10 synchro bar-facing burpees
400-m run
Bootcamp Workout
AMRAP 12:00
10 kettlebell swings
8 kettlebell box step-ups
6 burpee pull-ups
AFTER BASH
4 rounds not for time of:
5 Strict Pull-Ups w/ 3sec. Negative
10 Barbell Bent Over Rows
15 Barbell Curls
200m Row (Flush out arms) (recover)
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