Front Squat and 4RFT

CrossFit Rome – CrossFit

Front Squat

Fitness:

Four sets of:

Front Squat x 6-8 reps @ 30X1

Rest 60 seconds

Strict Pull-Ups x Max Unbroken Reps

Rest 60 seconds

X-Over Symmetry (90/90 and Scaption) x 10

Rest 60 seconds

Plank from Elbows x 45-60 seconds

Rest 60 seconds

Front Squat

A) Performance:

Every 3 minutes, for 15 minutes (5 sets):

Front Squat

*Set 1 – 3 reps @ 65%

*Set 2 – 2 reps @ 75%

*Set 3 – 1 rep @ 80%

*Set 4 – 1 rep @ 85%

*Set 5 – 1 rep @ 90%

Pull-ups

B) Performance:

Three sets of:

Front Squat x 2-3 reps @ 85-90%

Rest 20 seconds

Pull-Ups x Max Unbroken Reps

Rest 3 minutes

*Record total Pull-Ups. Note your three rounds in comments.

*Note weight of Front Squat in comments.

Metcon (Time)

Fitness:

In teams of three, with only one person per station, complete 4 sets each of:

Row 250 Meters

10 Burpee Box Step-Overs

12 Walking Lunges

Metcon (Time)

Performance:

In teams of three, with only one person per station, complete 4 sets each of:

Row 250 Meters

10 Burpee Box Jump-Overs (24″/20″)

12 Front Rack Reverse Lunge (95/65)