Thursday - 17Mar2022

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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