6 Round (400,RKBS,DU)
October 28, 2015
Partner Wod – 9:00am
October 30, 2015

CrossFit 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.