FRIDAY

Way to go Rocco making a PR of 475# look easy!

STRENGTH:

Take 15 min to build to a heavy Front Squat

CrossFit WOD:

Row 1000 meters for time

Rest app. 3 min

3 rds:

15 overhead squats 115#/75# RX+ 135#/95#

15 ring dips

You will have three scores.  One for front squat.  And a score for row time and one for metcon.  You have about three minutes to recover from the row and the time will start again for the rest of the metcon.

LEVEL 1:

Row 800 meters

Rest app. 3 min

3 rds:

15 overhead squats 65#/35#

15 bench or ring dips