Team Wod – 2x12Min
February 13, 2015
Skill Work and 3×3,2,1
February 16, 2015

CrossFit Rome – CrossFit

Front Squat

Fitness:

Every minute, on the minute, for 20 minutes, rotate through the following until you’ve completed five sets of each:

Minute 1 – Back Squat x 6 reps @ 3011

Minute 2 – Alternating Reverse Lunges with KBs x 12 reps

Minute 3 – Hollow Rock or Hold x 30-40 seconds

Minute 4 – KB Windmill (5-7 each direction)

Front Squat

Performance:

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

Front Squat

*Set 1 – 5 reps @ 55%

*Set 2 – 5 reps @ 65%

*Set 3 – 3 reps @ 75%

*Set 4 – 2 reps @ 85%

*Set 5 – 2 reps @ 90%

*Set 6 – 1 rep @ 95%

Then rest two minutes before starting…

Every 3 minutes, for 6 minutes (2 sets) of:

Front Squat x 1 rep @ 101-105%

Metcon (Time)

Fitness:

Three rounds for time of:

Row 400 Meters

30 Russian Kettlebell Swings

20 Wall Balls

Metcon (Time)

Performance:

For time:

– 40 Wall Ball Shots (20/14 lbs)

– 20 Toes to Bar

– 30 Wall Ball Shots

– 15 Toes to Bar

– 20 Wall Ball Shots

– 10 Toes to Bar

Rx+

Rep Scheme

50/25/40/20/30/15

2 Minute ME AbMat Sit-ups (AMRAP – Reps)

Fitness – Extra Credit