Front Squat and 3x3Min(Run/WB)
August 16, 2015
Clean and 5 Minute Capacity Test
August 18, 2015

CrossFit Rome – CrossFit

Bench Press

Fitness:

Three sets of:

Bench Press x 4-6 reps

Rest 60-90 seconds

Single Arm Dumbbell or Kettlebell Row x 15-20 reps

Rest 60-90 seconds

Bench Press

Performance:

Bench Press x 5 @ 80%, 4 @ 85%, 3 @ 90%, 2 @ 95%

Rest 60-90 Seconds

Single Arm Dumbbell or Kettlebell Row x 15-20 reps

Rest 60-90 seconds

Metcon (AMRAP – Rounds and Reps)

Fitness and Performance:

Complete as many rounds and reps as possible in 15 minutes of:

– 20 Russian Kettlebell Swings

– 10 Single Arm Kettlebell Press (5 each arm)

300 Meter Run

*Post KB weight to comments.