HOLIDAY SEASON IS HERE!
This year is CrossFit 516’s 9th annual Holiday party.
Date: December 8th
Open bar and food: 7pm-10:00pm
Address: Altheirense cultural center, 290 Willis Ave, Mineola
Cost: $50.00 per person
We would love to have as many people as possible, Family and friends are all welcome. We hope to see everyone there!
Now for todays workout…AS WELL AS OVERFLOW!…yes, its back!
A)
Bench press 8-6-4-2
rest 2-3 minutes between sets
B)
6 Rounds for total burpees:
In 40 seconds row 100m with the remaining time complete as many burpees as possible
Rest 2:20 seconds between rounds
*This workout is an all out effort. Transition is key in this workout, rolling right off the rower into the burpees. ENJOY!
OVERFLOW:
Complete as many rounds as possible in 6 minutes:
10 Burpee Box Jump-Overs (24″/20″)
15 Deadlifts (225/155 lbs)
20 Pull-Ups
25 Wall Ball Shots (30/20 lbs)
30 Double-Unders
Rest 4 minutes, and then repeat.
Note rounds and reps for both sets separately.
