Lift and 3Rd(PU/KBS)
July 15, 2015
Team WOD
July 17, 2015

CrossFit Rome – CrossFit

Back Squat

Fitness:

Every minute, on the minute, for 12 minutes:

Minute 1 – Back Squat x 6

Minute 2 – L-Seated DB Press x 8 reps

Minute 3 – Tempo Push-Ups x 10 reps @ 1111

Back Squat

Performance:

In 15 Minutes, accomplish the following:

Back Squat

8 @ 60%

8 @ 65%

8 @ 70%

8 @ 75%

Metcon (Time)

Fitness:

Every minute, on the minute, for 21 minutes (7 Rounds):

Minute 1 – 8 Wall Balls

Minute 2 – 8 Burpee Box Jump-Overs

Minute 3 – 8 Toes to Bar (16 Sit-Ups)

Metcon (Time)

Performance:

Every minute, on the minute, for 21 minutes (7 Rounds):

Minute 1 – 12 Ball Slams (30/20)

Minute 2 – 8 Burpee Box Jump-Overs (24″/20″)

Minute 3 – 10 Toes to Bar