Lift and 10 Minute MetCon
March 8, 2015
Bench/PU and Row and Midline
March 10, 2015

CrossFit Rome – CrossFit

Front Squat

Fitness:

Every minute, on the minute, for 15 minutes:

– Minute 1 – Front Squat x 8 reps

– Minute 2 – Box Jumps x 10-12 reps

– Minute 3 – Tempo Push-Ups x 10-12 reps @ 1111

Front Squat

Performance:

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

Front Squat x 2-3 reps

Build over the course of the eight sets to today’s heavy triple.

Metcon (Time)

Fitness:

Three rounds for time of:

Run 400 Meters

30 Russian Kettlebell Swings

20 Goblet Squats

Metcon (Time)

Performance:

Three rounds for time of:

Run 400 Meters

30 Double-Unders

20 Deadlifts (135/95lbs)

10 Front Squats (135/95 lbs)