Open gym – 2:00-4:00pm
August 15, 2015
Bench Press and 15 Min AMRAP
August 17, 2015

CrossFit Rome – CrossFit

Front Squat

Fitness:

4 Rounds

Front Squats x 5

Rest 45 Seconds

Strict Pull-Ups x 5

Rest 45 Seconds

Side Plank x 30 Seconds each side

Rest 45 Seconds

Front Squat

Performance:

5 @ 75%

4 @ 80%

3 @ 85%

2 @ 90%

2 @ 95%

1 @ 100%

1 @ 100+%

*Rest 2-3 Minutes between sets.

Metcon (3 Rounds for reps)

Fitness and Performance:

Against a 3 minute running clock, complete:

400 Meter Run or Row

Wall Ball Shots (20/14) x Max reps

Rest 3 minutes

Repeat for a total of three sets.