CrossFit Vae Victis – CrossFit

Warm-up

Coaches Choice

Skill Work

Spend 15-20 Minutes – Cycle through 3-4 Total Rounds – Not For Time:

1 Minute – Plank Hold (Weight if Possible)

1 Minute – Accumulate max time in ring dip support or box dip support

1 Minute – Rope Climbs

1 Minute – Alternating Pistol/Single Leg Squat

Metcon (No Measure)

With a partner alternate and complete 6-8 rounds of 500m row @ 2k row pace

*Partner 1 rows while partner 2 rests. Switch places once partner 1 is finished.

*Each person will row 6-8 500m rows, attempt to keep times the same across all sets