Front Squat and 3RFT

CrossFit Rome – CrossFit

Front Squat

Fitness:

Four sets of:

– Front Squat x 6-8 reps @ 2111

Rest 60 seconds

– Turkish Get-Ups x 4 reps (2 each side)

(perform these slow and controlled, look for proper positioning and stability in each position)

Rest 60 seconds

Front Squat

Performance:

Front Squat

*Set 1 – 4 reps @ 60%

*Set 2 – 3 reps @ 70%

*Set 3 – 2 reps @ 75%

*Set 4 – 3 reps @ 80%

*Set 5 – 2 reps @ 85%

*Set 6 – 1 rep @ 90%

*Set 7 – 3 reps @ as heavy as possible

Rest 2 minutes between sets.

Metcon (Time)

Fitness:

Three rounds for time of:

– 90 Jump Rope Singles

– 30 Wall Ball Shots

– 10 Box Jump-Overs

Metcon (Time)

Performance:

Three rounds for time of:

– 50 Double Unders

– 30 Wall Ball Shots (20/14)

– 10 Box Jump-Overs