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