4x4Min Metcon
January 20, 2015
SDL/BJ and 4Round(Row/PU)
January 22, 2015

CrossFit Rome – CrossFit

Back Squat

Fitness:

Three sets of:

Back Squat x 6-8 reps

Rest 60 seconds

Row 250 Meters (take as few strokes as possible)

Rest 60 seconds

Plank to Elbows x 60 Seconds

Rest 60 seconds

Back Squat

Performance:

Every two minutes, for 12 minutes (6 sets of):

Back Squat x 2-3 reps

Build over the course of the sets to today’s heavy double or triple.

Goal is to increase loads used last week

Metcon (AMRAP – Reps)

Fitness:

7 Minutes to climb the following ladder:

1 x Wall Ball

1 x Burpee

2 x Wall Ball

2 x Burpee

3 x Wall Ball

3 x Burpee

4 x Wall Ball

4 x Burpee

and so on until the clock runs out.

Metcon (AMRAP – Reps)

Performance:

7 Minutes to climb the following ladder:

1 x Squat Clean (135/95)

1 x Burpee over the Box (24/20)

2 x Squat Clean

2 x BOTB

3 x Squat Clean

3 x BOTB

4 x SC

4 x BOTB

and so on until the clock runs out.

Single Arm KB Row

Bonus:

Every two minutes, for 6 minutes (3 sets):

Single Arm KB Row x 10-12 reps each arm