Skill Work and 4x3Minute AMRAP
June 9, 2015
Saturday class
June 12, 2015

CrossFit Rome – CrossFit

Front Squat

Fitness:

Five sets of:

– Front Squat x 6 reps

Rest 45 seconds

– Seated Shoulder Press (KB/DB/Bar) x 8 reps

Rest 45 seconds

Front Squat

Performance:

Front Squat

Set 1: 5 reps @60%

Set 2: 4 reps @70%

Set 3: 3 reps @ 80%

Set 4: 2 reps @85%

Set 5: 1 rep @ 90%

Set 6: 1 rep @95%

Set 7: 1 rep @101%

Set 8: 1 rep @ 101+%

Rest 2 minutes between sets

Metcon (Time)

Fitness:

Five rounds for time of:

6 Strict Pull-Ups

8 Burpees

12 Wall Ball Shots

* Immediately Followed by:

– 400m Run with MedBall

Metcon (Time)

Performance:

Five rounds for time of:

Row 250 Meters (200m Run is a sub for the row)

15 Pull-Ups

15 Wall Ball Shots (20/14 lbs)