Announcements:
1) Tis the season for lights, gift giving and cheer, but it’s ALSO the season for snow, ice, wet shoes and lots of messy stuff! So we need a little help from everyone. If you have an old pair of shoes (you know…like the ones you had before rocking your Reebok Nanos), please wear those to the gym and then change into your gym shoes once you get inside. This will both help keep our floors cleaner (which you burpee on) and keep your awesome Nanos clean!
2) Our 2nd Annual CrossFit Rockland Ugly Sweater Holiday Bowling Extravaganza is THIS Saturday!! Come UGLY…Come THIRSTY…Come ready to BOWL!!!
Workout of the Day
With a partner, complete a ring dip strength ladder up to 7.
then
With a partner, complete the following for time:
Row 100 cal (switch every 10 cal)
50 Power cleans (95#/65#)
50 Burpees
Row 100 cal (switch every 10 cal)
*One athlete works at a time.