Front Squat and 3RdMetCon
March 9, 2015
30RepMetCon
March 11, 2015

CrossFit Rome – CrossFit

Bench Press

10 x OTM

Odd Minutes – 3-5 x Bench Press

Even Minutes – 3-5 x Pull Ups / Weighted Pull Ups

* Post weights for Pull Ups as well.

Weighted Pull-ups

Metcon (5 Rounds for calories)

For Total Calories

10 x OTM

Odd Minutes – ME Calorie Row

Even Minutes – Rest

Skill Work

10 x OTM

Odd Minutes x 30 Second KB Side Taps

Even Minutes x 30 Second Hollow Rocks