Workout of the day 171208

“Free Bird”

Teams of 3
7 Kettlebell Swings (70/53)
10/7 Calories Bike or Row
7 Burpees

Teammates complete full rounds, then switch.

In this team workout, partners will complete a full round of 7 Kettlebell Swings, 10/7 cal on bike or rower, and 7 Burpees. Once the burpees are completed, the next partner can begin their round. Rounds will be counted every time someone finishes the burpees. 

Workout of the day 171206


Teams of 2
For Time:
Buy-In: 600 Meter Run
3 Rounds:
19 Calorie Row (each) 
87 Erg Jump Overs
7 Rope Climbs
Cash-Out: 600 Meter Run & 1 RAK (random act of kindness) 

1 RAK: One Random Act Of Kindness
1.     Someone/people you don’t know today
2.     No benefit to you (other than you feeling good for what you did)
3.     Makes at least one person’s life easier for a minute, an hour, a day, or more
Time Cap: 3 months (making this the longest CrossFit WOD)