Tuesday 310117

Back Squat: 4-4-4-4-4

Build over the first three sets. The third set should be near maximal, leaving one good rep in the tank. Drop 10% for the fourth and fifth sets.


5 Rounds For Total Reps:
0:30 Row for Calories
0:30 Rest
0:30 Thrusters, 95#/65#
0:30 Rest


Extra Work (Optional):

Push Press 5-5-5-5

Build over the first three sets. The third set should be near maximal, leaving one good rep in the tank. Drop 10% for the fourth set.


The annual Indoor Rowing Competition was amazing.  We had a fantastic turnout with lots of CFO peeps, local rowing club members and even some out of town CrossFitters and rowers.  It was a blast :) Huge shoutout to Adam McMullin for snagging 1st place on both the 1000m and 500m races!  Well done to all of our first timers as well.