Friday, November 21st

STD_CROSSFIT_BONAFIDE copy

 

Save the Date!  Join us for a Christmas Throwdown for Toys For Tots, sponsored by EMS Portsmouth and Reebok, on Saturday, Dec. 13th at 9am!  More info to come.  

Workout for Fri., 11/21:

Warm Up – Coaches Choice

Skill/Strength – RDL at 5 reps

5 Partner Glute Hamstring Curls & Decent

WOD – 

800m Row

10 KB DL

600m Row

20 KB DL

400m Row

30 KB DL

200m Row

40 KB DL

 

*On-Ramp #3 this Saturday & On-Ramp #4 this Sunday.*

 

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