Front Squat and 4 RFT
July 27, 2015
6 x 5 Minute MetCon
July 29, 2015

CrossFit Rome – CrossFit

Bench Press

Fitness:

4 sets of:

Bench Press x 6 reps

Rest 30 seconds

Single leg hip bridge x 10 reps

Rest 30 seconds

Bench Press

Performance:

10 reps @ 70%

8 reps @ 75%

6 reps @ 80%

5 reps @ 85%

*2-3 minute rest between sets*

Metcon (AMRAP – Rounds and Reps)

Fitness and Performance:

Partner WOD:

In Leapfrog Style complete As Many Rounds and reps As Possible in 10 minutes of:

7 Deadlifts (225/155)

7 Burpees

21 Double Unders