Skill Work and MetCon(Run/Lift/PU)
August 5, 2015
Open Gym
August 8, 2015

CrossFit Rome – CrossFit

Reminder that we will not be having a Friday 5:30pm or a Saturday 8:30am class.

We will have open gym tomorrow afternoon starting around 3:30pm but will be closing the place down at 5:00pm.

Back Squat

Fitness:

3 Rounds

Back Squat x 8-10

Rest 60 Seconds

Single Leg Hip Bridge x 8-10 on each leg

Rest 60 Seconds

Inverted Snow Angel x 15-20

Rest 60 Seconds

Back Squat

Performance:

Back Squat

10 @ 70%

8 @ 75%

6 @ 80%

4 @ 85%

3 @ 90%

*Rest 2-3 Minutes between sets.

CFR Dirty Thirty (Time)

For Time:

30 x Air Squats

30 x AbMat Sit-Ups

30 x KBS (53/35)

30 x Box Jump (24/20)

30 x Burpees

30 x Wall Balls (20/14)
Fitness and Performance.