Today & tomorrow Richie, Jeff, Karen C, and Brian are competing in the Vengeance Games at Broadway at the Beach in Myrtle. Their workout heat times begin Saturday at 10:20am, 12:20pm, and 3:00pm. Come out and show your support! Look for our CrossFit OIB tent . . . Or Fenway!
Sunday heat times will be posted later.
All Levels
Four ROUNDS for max reps of:
45 seconds of Rowing (for calories)
15 seconds of Rest
45 seconds of Hand-Release Push-Ups
15 seconds of Rest
45 seconds of Kettlebell Swings
15 seconds of Rest
45 seconds of Wall Ball Shots
4 minutes and 15 seconds of Rest
CROSSFIT MOMS
Advanced
3 rounds
20 squats
20 pull ups
20 dips
Intermediate
3 rounds
15 squats
15 pull ups or progressions
15 dips
Beginner
3 rounds
10 squats
10 pull up progressions
10 dips
*For dips: Use rings, parallel bars or a bench, with a band if needed.