Press and 21xOTM
February 18, 2015
Partner Wod
February 20, 2015

CrossFit Rome – CrossFit

Goblet Squat

Fitness:

Every minute, on the minute, for 15 minutes:

Minute 1 – Goblet Squat x 10 reps @ 2111

Minute 2 – Strict Supinated-Grip Pull-Ups or Ring Row x 6-8 reps @ 2110

Minute 3 – Reverse Snow Angels x 12-15 reps

* https://www.youtube.com/watch?v=ijr9vR9QLIM

Overhead Squat

Performance:

Every two minutes, for 16 minutes (8 sets of):

Overhead Squat x 3-4 reps

Build in weight over the course of the 8 sets.

You can sub Overhead Squats for Front Squats. If you do, please add Front Squats to your performance and track weight used.

Metcon (Calories)

Fitness and Performance:

In teams of 2-3

15 Minutes to row as many calories as possible. The team will share the same rower.