CrossFit Rome – CrossFit

Metcon (Weight)

Front Squat / Back Squat

alternating EMOM

EMOM x 8 (4 sets of each)

Odd – 3 FS @ 75% of 1RM FS

Even – 6 BS @ 75% of 1RM FS

*Post weight used.

Metcon (Time)

4 Rounds:

21/15 Calorie Row

18 Wallballs (20/14)

15 Kettlebell Swings (53/35)

12 Burpees