Open Gym and Pool Party
July 18, 2015
Deadlift and 3Rd Metcon
July 20, 2015

CrossFit Rome – CrossFit

Goblet Squat

Fitness:

Three sets of:

Bottoms Up KB Walk x 20m (each arm)

Rest 30 seconds

Goblet Squats x 8-10 reps

Rest 30 seconds

Kettlebell Swings x 20 reps

Rest 30 seconds

V-Ups or Sit-Ups x 15-20 reps

Rest 30 seconds

Front Squat

Performance:

Front Squat

5 @ 70%

5 @ 75%

5 @ 80%

4 @ 85%

Metcon (AMRAP – Rounds and Reps)

Fitness:

Complete as many rounds and reps as possible in 7 minutes of:

14 Wall Ball Shots

100 Meter Run

Metcon (AMRAP – Rounds and Reps)

Performance:

Complete as many rounds and reps as possible in 7 minutes of:

7 Toes to Bar

14 Wall Ball Shots (20/14)

Pull-ups

Fitness and Performance:

Extra Credit

2-3 Rounds of the following cluster set:

Cluster Set:

6 x Strict / Weighted Pull Ups

15 Second Rest

5 x Strict / Weighted Pull Ups

15 Second Rest

4 x Strict / Weighted Pull Ups

60-90 Second Rest