BS and Partner MetCon

CrossFit Rome – CrossFit

Back Squat

Fitness:

Four sets of:

Back Squat x 8-10 reps

Rest 20 seconds

Russian Step-Ups x 8-10 reps each leg

Rest 60 seconds

Turkish Get-Up x 1-2 reps each arm

Rest 60 seconds

Back Squat

Performance:

Every two minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 5 reps @ 45-55%

*Set 2 – 5 reps @ 55-65%

*Set 3 – 3 reps @ 65-75%

*Set 4 – 2 reps @ 75-85%

*Set 5 – 2 reps @ 80-90%

Every two minutes, for 4 minutes (2 sets):

Back Squat x 8-10 reps @ 75-80%

Metcon (AMRAP – Rounds and Reps)

Fitness:

In teams of three, alternate sets to complete as many rounds and reps as possible in 12 minutes of:

3 Push Press

6 Box Jump-Overs

9 Kettlebell Swings

Metcon (AMRAP – Rounds and Reps)

Performance:

In Partners, alternate sets to complete as many rounds and reps as possible in 12 minutes of:

3 Push Press (155/105 lbs)

6 Box Jump-Overs (30/24)

9 Kettlebell Swings (32/24 kg)