Back Squat and MetCon

CrossFit Rome – CrossFit

Back Squat

Fitness:

Four sets of:

Back Squat x 6-8 reps

Rest 45 seconds

Single-Arm Trap 3 Raise or 90/90 on crossover symmetry x 8-10 reps each arm or Inverted Snow Angel x 20

Rest 45 seconds

Double-Under Practice x 45-60 seconds

Rest 45 seconds

Back Squat

Performance:

Back Squat

6 @ 60,65,70,75, & 80%

Rest 2-3 minutes between Sets.

Metcon (Time)

Fitness:

For time:

Row 1000 Meters

immediately followed by,

Three rounds of:

15 Dumbbell or Barbell Thrusters or Wall Balls

15 Box Jumps

Metcon (Time)

Performance:

For time:

Row 1000 Meters

immediately followed by,

Three rounds of:

15 Thrusters (95/65 lbs)

30 Double-Unders