5 Round Strength
6 Round (400,RKBS,DU)
October 28, 2015Partner Wod – 9:00am
October 30, 2015CrossFit Rome – CrossFit
Front Squat
Fitness and Performance:
Every 1:15 for 25 Minutes (5 Rounds):
– Front Squat x 5 reps @ 22×1 – OR – Overhead Squat x 5 reps @ 22×1
– Strict Pull Ups x 8 reps – OR – Single Arm KB Row x 8 reps each arm
– Seated KB/BB Press x 8 reps – OR – Tempo Push Ups x 8 @ 1111
– Plank x 45-60 seconds – OR – Hollow Body x 45-60 seconds
Overhead Squat
Metcon (Time)
Optional Finisher
With a Partner, row 3,000m for time.
Switch every 500m.
