Front Squat and 4 RFT
Lift and 21,18,15,12,9
July 26, 2015Bench and 10 min Partner WOD
July 28, 2015CrossFit Rome – CrossFit
Front Squat
Fitness:
3 sets of:
Front Squat x 8
60 second rest
Supine Ring Rows x 10
60 second rest
Hollow Hold x 30-45 seconds
60 second rest
Front Squat
Performance:
Front Squat
5 reps @ 70%
5 reps @ 75%
5 reps @ 80%
4 reps @ 85%
3 reps @ 90%
*Rest 2 minutes between sets*
Metcon (Time)
Fitness:
Four Rounds For Time of:
400m Run
12 Knee Raises or Sit-Ups
12 Push Press
Metcon (Time)
Performance:
Four Rounds For Time of:
400m run (Rx+ with a sandbag)
12 Toes to Bar
12 Push Press (95/65) (Rx+ 115/85)
