Join us for the Christmas party! December 6th at 6:00 pm. Please RSVP at the gym.

Conditioning†:

As many rounds and reps as possible in 7 minutes of:

400m Row

40 Double-unders

For score

…Rest 3:00 and then…

As many rounds and reps as possible in 7 minutes of:

800m Bike

8 Bar-facing burpees

For score

…Rest 3:00 and then…

9-15-21 Rep rounds of:

“narF”

Thrusters (95/63)

Pull-ups

For time

(10:00 cap)

†Levels:

• Intermediate/70+ Advanced: 300m row, 30 double unders/600m bike, 6 bar-facing-burpees/6-12-18 rep rounds with (80/53)
• Beginner/70+ Scaled: 300m row, 30 single unders/500m bike, 5 bar-facing-burpees with step over/5-10-15 rep rounds with (65/43)

Post results and experiences in the comments