Back Squat and 3 person Wod (Press/BJO/RKBS)
January 26, 2016
Make Up Day and 4RFT(Pull Ups and FRRL)
January 28, 2016

CrossFit Rome – CrossFit

Skill Work

Fitness and Performance:

Every 2 Minutes for 18 Minutes (3 sets), alternate between the following 3 stations:

Station 1 – Inverted Work (HSPU, Wall Climbs, HS Holds, Perfect Push Ups)

Station 2 – Rings or Bar Work (MU, Strict Pull Ups (try not to kip today), Dips, Ring Rows)

Station 3 – Midline Work (L-Sit, GHD Sit-ups, Plank, Hollowbody Hold)

Choose the three movements that you need the most work on. Pick a rep scheme that allows for you to maximize your time at each station. Stop / modify when your form breaks down.

1000/100/1 (Time)

Fitness and Performance:

Complete the following for time:

– 1000m Row

– 100 Double Unders

– 1 Mile Run

* 20 Minute Cap. Scale as needed to make sure you come in under the 20 Minute cap.
Compare with 9/18/15