Front Squat and 3Rd(HSC/Burpee or KBS/Burpee)

CrossFit Rome – CrossFit

Front Squat

Fitness:

Four sets of:

Front Squat x 8-10 reps

Rest 45 seconds

Supine Ring Rows x 10-12 reps

Rest 45 seconds

Plank from Elbows x 45-60 seconds

Rest 45 seconds

Front Squat

Performance:

Every 3 minutes, for 15 minutes (5 sets):

Front Squat x 5 @ 60, 65, 70, 75, & 80%

Metcon (Time)

Fitness:

For time:

30 Kettlebell Swings

15 Burpees

24 Kettlebell Swings

12 Burpees

18 Kettlebell Swings

9 Burpees

Metcon (Time)

Performance:

Complete rounds of 15, 12 and 9 reps for time of:

Hang Squat Cleans (95/65) (Rx+ 135/95)

Burpees Over the Barbell

*10 Minute Cap. Each Rep not completed will count as 1 second past 10 minutes.

Pull-ups

Extra Credit:

2-3 Cluster Sets of Weighted / Strict Pull Ups

Cluster Set:

5 x Weighted / Strict Pull Up

Rest 15 Seconds

4 x Weighted / Strict Pull Up

Rest 15 Seconds

3 x Weighted / Strict Pull Up

Rest 60-90 Seconds