OTM Skill Work and MetCon(30on/30off)
April 27, 2015
OTM x 30 (DU/Bur/KBS)
April 29, 2015

CrossFit Rome – CrossFit

Front Squat

Fitness:

Five sets of:

Front Squat x 6 reps @ 2011

Rest 60 seconds

Double-Kettlebell Overhead Carry x 80 Meters

Rest 45 seconds

Front Squat

Performance:

Front Squat

*Set 1 – 5 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

*Set 6 – 1 rep @ 95%

*Set 7 – 4 reps @ as heavy as possible

Rest 2 minutes between sets.

Metcon (AMRAP – Rounds and Reps)

Fitness:

Complete as many rounds and reps as possible in 12 minutes of:

– Run 200 Meters

– 20 Wall Ball Shots

Metcon (AMRAP – Rounds and Reps)

Performance:

Complete as many rounds and reps as possible in 12 minutes of:

– Run 200 Meters

– 12 Back Squats (95/65 lbs – taken from the floor)

Rx+ (135/95)