30RepMetCon

CrossFit Rome – CrossFit

Metcon (Time)

Fitness:

For Time:

30 Calorie Row

30 Knee Ups

30 Box Jumps

30 Russian KBS

30 Burpees

30 Wall Balls

300m Run

Metcon (Time)

Performance:

For Time:

40 Calorie Row

40 T2B

40 Box Jumps (24/20)

40 KBS (53/35)

40 Burpees

40 Wall Balls (20/14)

400m Run

Back Squat

Bonus / Extra Credit

Fitness:

Every 2 minutes, for 12 minutes (6 sets):

Back Squat

*Set 1 – 8 reps

*Set 2 – 8 reps

*Set 3 – 6 reps

*Set 4 – 6 reps

*Set 5 – 4 reps

*Set 6 – 4 reps

Add weight every set.

Back Squat

Bonus / Extra Credit

Performance:

Every 2 minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 6 reps @ 60%

*Set 2 – 4 reps @ 70%

*Set 3 – 2 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

One set of:

Back Squat x Max Unbroken Reps @ 80%

(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)