Open Gym – 2:00-4:00pm
September 19, 2015
6 Rounds (400m,RKBS,DU)
September 21, 2015

CrossFit Rome – CrossFit

Front Squat

Fitness:

Every Minute on the minute for 12 minutes. 4 Rounds

Movement 1 – Front Squats x 5

Movement 2 – Single Leg Hip Bridge x 6-8 each leg. (3 second hold at the top)

Movement 3 – Plank x 45 Seconds

Front Squat

Performance:

Every 2 Minutes for 12 Minutes, 6 sets.

Pause Front Squat x 2

* Build over your 6 sets. Work up to a moderate double. Use this time to warm up your front rack and prepare for the metcon.

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
10 Minute cap.