Open Gym – 2:00-4:00pm
July 11, 2015
4 x 4 Minute Amrap and Pull Up complex
July 13, 2015

CrossFit Rome – CrossFit

Front Squat

Fitness:

Every 2 minutes, for 18 minutes (3 sets of each):

Station 1 – Front Squat x 6-8 reps

Station 2 – Nose-to-Wall Handstand Hold x 60 seconds

Station 3 – Reverse Snow Angels x 15-20 reps

Front Squat

Front Squat

5 @ 65%

5 @ 70%

5 @ 75%

5 @ 80%

4 @ 85%

* Rest 2-3 Minutes between sets.

Metcon (4 Rounds for reps)

Fitness and Performance:

For max reps/meters:

2 minutes of Rowing for Calories

Rest 60 seconds

2 minutes of Box Jump-Overs (24″/20″)

Rest 60 seconds

2 minutes of Wall Balls (20/14)

Rest 60 seconds

2 minutes of 10m Shuttle Run

Post scores for each portion.