BS and Partner MetCon
January 27, 2015
Chris Kyle
February 1, 2015

CrossFit Rome – CrossFit

Reminder that we will be closed Saturday morning on account of the Three Rivers Throwdown at Unity Christian School. Please come support your fellow athletes! It going to be a blast!!!!

Overhead Squat

Fitness:

Three sets of:

Kneeling Kettlebell Halos x 3-5 reps each direction

Rest 45 seconds

Overhead Squat x 6-8 reps

Rest 45 seconds

Bent Over KB Rows x 8-10 reps each arm

Rest 45 seconds

Overhead Squat

Performance:

Five sets of:

Snatch + 3 Overhead Squats

Rest 2 minutes

Metcon (Time)

Fitness:

3 Rounds for time of:

10 Burpees

20 Yard Bear Crawl

20 Lunges

Metcon (Time)

Performance:

4 rounds for time of:

– 5 Burpee Over the Box Jumps (24/20)

– 10 Handstand Push-Ups

– 15 Alternating Front Racked Reverse Lunges (115/75 lbs)

Metcon (Calories)

Extra Credit:

With a Partner – Alternate every Minute for 10 Minutes (5 Minutes per person).

– ME Row Calories