6 x 5 Minute MetCon
July 29, 2015
Open Gym
August 1, 2015

CrossFit Rome – CrossFit

Back Squat

Fitness:

Four sets of:

Back Squat x 6-8 reps

Rest 60 seconds

Plank x 60 seconds

Rest 60 seconds

Seated Side Touches x 20

Rest 60 seconds

Back Squat

Performance:

10 reps @ 70%

8 reps @ 75%

6 reps @ 80%

4 reps @ 85%

*Rest 2-3 minutes between sets*

Metcon (Time)

Fitness and Performance:

10,9,8,7,6,5,4,3,2,1

*For Time*

Choose 2 movements that you need to work on.

Ex: HSPU and Burpee Box Jumps.

Do 10 HSPU followed by 10 Burpee Box Jumps, 9 HSPU, 9 Burpee Box Jumps,

8 HSPU, 8 Burpee Box Jumps, etc…

*Write movements in your Notes*