Back Squat and Partner MetCon
January 14, 2015
The Glenn
January 16, 2015

CrossFit Rome – CrossFit

Barbell Practice

Metcon (3 Rounds for reps)

Fitness and Performance:

“Fight Gone Bad “ish”

* In a FGB Formant, you pick your own movements. If you have any trouble or need suggestions, please ask the coach or see the two following examples:


Three rounds of:

Wall-ball Shots (Reps), 20#

Hang Power Cleans (Reps), 75#

Box Jumps, 20″ (Reps)

Push-press (Reps), 75#

Row (Calories)

1-minute rest

3 rounds For Reps



3 rounds:

Perform AMRAP in 1 minute of each of the following movements:


Power snatch, 75# / 55#

Box jump, 24″ / 20″

Thrusters, 75# / 55#

Chest-To-Bar Pull-ups


3 rounds For Reps