Back Squat / Pull Ups and 9Minute Amrap(Burpee/KBS)

Collin – 8am and 10am classes only
September 6, 2015
Deadlift and Row/3Rd/Run
September 8, 2015

CrossFit Rome – CrossFit

Back Squat

Fitness and Performance:

Every 2 minutes, for 20 minutes (5 sets of each):

– Station 1 – Back Squat x 6 reps @ 30X1 (Ex. 100,120,120,140,140)

– Station 2 – Strict Supinated-Grip Pull-Ups x 6 reps @ 21X0

(add weight if possible)

*For Back Squats, take a while to warm up to pretty close to your working weight for the following sets. You can add or take weight off as you go but you want to stay pretty consistent throughout. (Please be smart!)

*Post your 6 sets of Back Squats and your Pull-Up band or weight to comments.

Metcon (AMRAP – Rounds and Reps)

Fitness and Performance:

In 9 Minutes, complete as many rounds as possible of the following:

8 Burpees Rx+(6″ Target)

12 KBS (53/35) Rx+(70/53)


Fitness and Performance:

1-2 Rounds

– Couch Stretch x 2:00 minutes each Leg


– Banded Hamstring or LAX Ball Hamstring Mash on a box x 2:00 Minutes each leg.