BS and OTM (FS/Row/Pull-Up)

CrossFit Rome – CrossFit

Back Squat

Fitness:

Three rounds of:

Back Squat x 8 reps @ 3011

Rest 60 seconds

Banded / Tempo Push-Ups x 8 reps @ 1111

Rest 60 seconds

V-Ups or Sit-Ups x 15-20 reps

Rest 60 seconds

Back Squat

Performance:

Back 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 – 8 reps @ 75-85%

Rest 2 minutes between sets.

Metcon (5 Rounds for calories)

Fitness:

Every minute, on the minute, for 15 minutes:

Minute 1: 12 Kettlebell Swings + 6 Goblet Squats

Minute 2: 30 seconds of Rowing for Calories

(start the row at 15 seconds into the minute…finishing at 45 seconds)

Minute 3: 6-8 Strict Pull-Ups

Metcon (8 Rounds for calories)

Performance:

Every minute, on the minute, for 16 minutes:

Odd Minutes: 6 Front Squats (115/85 lbs) + 6 Pull-Ups

Even Minute: 30 seconds of Rowing for Calories

(start the row at 15 seconds into the minute…finishing at 45 seconds)