Monday, 16 October, 2017

Mike shrugging under

Announcing the 2017 CrossFit Agoge BEER LEAGUE!!!  We will be going back to a team format this year.  Teams of 4 and they can be of any orientation (all male, all female or mixed).  There will be four workouts this year and will take place on Thursday at 7 pm.  Dates will be November 9, 16, 30 and December 7th.

Workout of the Day:

Warm Up:

Crossfit Warm Up

Skill:

Rowing:

First Drill

Second Drill

WOD:

Row:

3000m

2000m

1000m

Rest as needed, try to keep pace at approximately 70% effort

Cool Down:

Barbell quad smash (90 sec each)