Open Gym
August 1, 2015
Lift and 2 Part partner wod
August 3, 2015

CrossFit Rome – CrossFit

Weighted Lunges

Fitness:

Three-Four sets of:

Walking Lunges with KB x 16-20 reps

Rest 30 seconds

Wall Climbs x 5 reps

-OR-

Nose-to-Wall Handstand Hold x 45-60 seconds

-OR-

Bear Crawls x 20-40m

Rest 30 Seconds

Jump Rope Practice x 60 Seconds

Rest 2 minutes

Front Squat

Performance:

Front Squat

5 @ 70,75,80%

4 @ 85%

3 @ 90%

2 @ 95%

* Rest 2-3 minutes between sets.

Metcon (Time)

Fitness:

For Time

500-400-300-200-100

Row

50-40-30-20-10

Sit – Ups

*Alternate between rowing and sit-ups in a descending rep scheme.

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
Performance