Skill Work and MetCon
August 19, 2015
Partner Wod
August 21, 2015

CrossFit Rome – CrossFit

Back Squat

Fitness:

4 Sets:

Back Squats x 5

Rest 90 Minutes

Tall Box Jump x 1.1.1. (5-7 Seconds between reps)

Rest 2 Minutes

Back Squat

Performance:

5 @ 60%

5 @ 70%

5 @ 80%

4 @ 85%

2 @ 90%

1 @ 95%

1 @ 100%

1 @ 100+%

Rest 2-3 Minutes between.

Metcon (2 Rounds for reps)

Fitness and Performance:

Complete as many rounds as possible in 6 Minutes of:

10 x Push Press (95/55)

10 x T2B (20 Abmat sit-ups)

Rest 4 Minutes, and then…

Complete as many rounds as possible in 6 Minutes of:

10 x Push Ups

10 x Box Jump Overs (24/20)