Rock & Row CrossFit 333 St.Charles IL 60174

CrossFit Tri-Cities 60174

CrossFit 333 St.Charles IL rock and row

Strength/Skill

Bench Press

1*3@75%

1*3@80%

1*3@85% (Max reps last set)

4 rounds

A1.  6-10 ring rows tempo 2121

Rest 20 seconds

A2.  10 perfect push ups

Rest 20 seconds

WOD – “Rock and Row”

5 rounds for time

8 Hollow Rocks

6 Standing DB row R

6 Standing DB row L

Midline

6 Turkish Get Up AHAP