Open Gym
August 8, 2015
DL/PC and 12MIn EMOM
August 10, 2015

CrossFit Rome – CrossFit

Front Squat

Fitness:

3-4 Rounds

Front Squat x 5

Rest 60 Seconds

Bent-Over Row x 8-10 each arm

Rest 60 Seconds

Plank Hold x 30-45 Seconds

Rest 60 Seconds

Front Squat

Performance:

Front Squat

5 @ 75%

4 @ 80%

3 @ 85%

2 @ 90%

1 @ 95%

Rest 2-3 minutes between sets.

Metcon (Time)

Fitness:

4 Rounds for Time:

– 10 Pull Ups

– 15 Walking Lunges

– 400m Run

Metcon (Time)

Performance:

4 Round for Time:

– 10 FRRL (95/65) Rx+135/95

– 15 Pull Ups

– 400m Run