Squat and Chipper(Row/KBS/WB)

CrossFit Rome – CrossFit

Front Squat

Fitness:

Every minute, on the minute, for 18 minutes:

Minute 1 – Front Squat x 6 reps

(add weight if you make all 6 reps)

Minute 2 – Supinated-Grip Pull-Ups x 6 reps

(add weight if you make all 6 reps)

Minute 3 – 6-10 Burpees

Front Squat

Performance:

Every two minutes, for 16 minutes (8 sets of):

Front Squat x 3-4 reps

Metcon (Time)

Fitness and Performance:

For time:

– Row 1000 Meters

– 75 Kettlebell Swings (53/35)

– 50 Wall Ball Shots (20/14)

Skill Work

Every minute, on the minute, for 6 minutes:

Minute 1 – Lean Away Pull-Ups x 3-4 reps or Ring Row x 8 reps

Minute 2 – Bottom’s Up Kettlebell Carry x 20 yards each arm