Saturday 12.2.17 Workout of the Day
Bring-A- Friend Day. 1st Saturday of the Month. Bring your friends to come try a CrossFit (or BeachFit) class for free.
16 Min AMRAP: (In teams of 2)
200 M Run
8 DB Renegade Rows S(30/20) RX(40/25) RTG(50/35) (Push Up + Row = 1)
8 DB Front Squats
*1 partner runs, while the other partner works on the DB movements. Rotate every time the partner returns from the run.
-Today is our Bring-A- Friend day, which happens the first Saturday of every month. This means you can bring your friends with you to any of our 7, 8, or 10 AM
CrossFit classes. You can always bring a friend with you to BeachFit, regardless of the day. If you have any friends that want to try a class, have them call us at 561-
676-3710 or email us at firstname.lastname@example.org at least 24 hours in advance, so we can account for them in class.
“Renegade Runner” is a partner workout, where one person will be running, while the other partner is working with the dumbbells. The person running will complete
a 200 M Run, while the other partner completes 1 round of the renegade rows and front squats. Once the person working on the dumbbells is done, they will wait
for their partner to finish their run before switching. For the renegade rows, a push up and a row on one arm will count as a rep. You should be able to do these and
the front squats unbroken for most of this workout. If needed, use a band for the push up part of the renegade row.
2017 12 01