Pull-Up Skill and 2x5Min. AMRAP
August 12, 2015
Partner Wod – 9:00am
August 14, 2015

CrossFit Rome – CrossFit

We will be delaying 30 minutes Saturday morning for the Clock Tower 5k Run to pass in front of the building. Saturday morning class will start at 9:00am.

Back Squat

Fitness:

Four sets of:

– Back Squats x 6

Rest 60 Seconds

– Single Leg Hip Bridge OR Hamstring Curls on Medball / Foam Roller x 10-12

Rest 60 seconds

– Reverse Snow Angles x 15-20

Rest 60 seconds

Back Squat

Performance:

10 @ 70%

8 @ 75%

6 @ 80%

4 @ 85%

3 @ 90%

2 @ 95%

*Rest 2-3 Minutes between sets.

Metcon (Time)

Fitness and Performance:

For Time:

Row 1000m*

– Immediately follow with:

2 Rounds of:

20 Hand-Release Push-Ups (No knees touching the floor) (Rx+ 15 HSPU)

30 KBS (53/35)

Run 400m

*Post your 1,000m Time separate.

1000m Row (Time)

Max Effort 1000m Row