Front Squat and 5RFR

CrossFit Rome – CrossFit

Front Squat

Fitness

Four sets of:

– Front Squat x 6 reps @ 2111

Rest 30 seconds

– Goblet or Double Goblet Walking Lunges x 16 reps

Rest 30 seconds

– Push-Ups x 20 reps @ 1011

Rest 30 seconds

– Nose-to-Wall Handstand Hold x 45-60 seconds

Rest 60-90 seconds

Front Squat

Performance:

*Set 1 – 3 reps @ 65%

*Set 2 – 2 reps @ 75%

*Set 3 – 1 reps @ 80%

*Set 4 – 3 reps @ 85%

*Set 5 – 2 rep @ 90%

*Set 6 – 1 rep @ 95%

*Set 7 – 3 reps @ as heavy as possible

Rest 2 minutes between sets

Metcon (5 Rounds for reps)

Fitness:

Five sets for max reps of:

– 30 seconds of Burpees

Rest 30 seconds

– 30 seconds of Box Jumps

Rest 30 seconds

– 30 seconds of Ball Slams

Rest 90 seconds

Metcon (5 Rounds for reps)

Performance:

Five sets for max reps of:

– 30 seconds of Ring Dips

Rest 30 seconds

– 30 seconds of Box Jumps (24″/20″)

Rest 30 seconds

– 30 seconds of C2B Pull Ups

Rest 90 seconds