Front Squat and 3RFT
May 26, 2015
Press and Partner Wod
May 28, 2015

CrossFit Rome – CrossFit

Skill Work

Fitness and Performance:

Three sets (12 minutes) of:

– 30 seconds of Muscle-Ups or Ring Dips or Ring Rows

Rest 30 seconds

– 30 seconds of HSPU or HR Push Ups

Rest 30 seconds

– 30 seconds of L-Sit or Hollow Body

Rest 90 seconds

Metcon (5 Rounds for time)

Fitness:

Every 5 minutes, for 25 minutes (5 sets) for times:

Run 300 Meters

20 Abmat Sit-Ups

Metcon (5 Rounds for time)

Fitness:

Every 5 minutes, for 25 minutes (5 sets) for times:

Run 400 Meters

10 Toes 2 Bar

Rx+

Run 400m

15 T2B