Upcoming Events:
1) CrossFit Rockland Summer BBQ – Saturday, August 9th! CLICK HERE for all the details!
Workout of the Day
In teams of 2 complete the following:
8 minutes to complete: 1 mile (switching every 400m), then with time remaining complete as many burpees to a plate (45#/25#) as possible. Only one athlete may work at a time.
then,
At the 8 minute mark start:
10 minutes to complete: 1 mile (switching every 400m), then with the time remaining complete as many ground to overhead with a plate (45#/25#) as possible. Only one athlete works at a time.
then,
At the 18 minute mark start:
12 minutes to complete: 1 mile (switching every 400m), then with the time remaining complete as many overhead walking lunges with plate (45#/25#) as possible. Only one athlete works at a time.
Competitors Class
Back Squat – 5×5 (progressive)
C2B Pull-ups – 7×6
*rest exactly 1 minute between each set.
AMRAP in 14 minutes of:
Ping-pong 400m sprints
*Only one partner running at a time.