Back Squats and 5x3MetCon
March 3, 2015
CF Open 15.2
March 5, 2015

CrossFit Rome – CrossFit

Metcon (4 Rounds for time)

Fitness:

Every 10 minutes, for 40 minutes (4 sets), complete the following as quickly as possible:

Run 600 Meters

15 Seated KB Presses

15 Pull Ups / Ring Rows

15 Push Ups

Metcon (4 Rounds for time)

Performance:

Every 10 minutes, for 40 minutes (4 sets), complete the following as quickly as possible:

Run 800 Meters

15 Handstand Push-Ups

15 Pull-Ups

15 Ring Dips

Rx+

Run 800 Meters

15 Strict Handstand Push-Ups

15 Strict Pull-Ups

15 Strict Ring Dips

Skill Work

Extra Credit:

Every minute, on the minute, for 6 minutes:

Minute 1 – Lean Away Pull-Ups x 3-4 reps @ 4111

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