December 27th

If you have been training at Rogue Fitness for any amount of time, you could almost see this workout coming. Yesterday we hammered lower body explosive pull (power clean) and upper body press (handstand pushup). Today was a great counter, with lower body explosive push (back squat/front squat) and upper body pull (pull-up). Now, you see…There is a method to our madness at Crossfit 🙂

SKILL
3×5 Back Squat
(athletes warm up, then attempt 3 sets of 5 heavy squats)

WOD
10-9-8-7-6-5-4-3-2-1
Front Squat (115/75)
Pull-up

Elite (155/105 and chest to bar)