Lift and 21,18,15,12,9
July 26, 2015
Bench and 10 min Partner WOD
July 28, 2015

CrossFit 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)