Front Squat and 4RFT
September 3, 2015
Open Gym – 2:00-4:00pm
September 5, 2015

CrossFit Rome – CrossFit

Metcon (Time)

In teams of two, with only one partner working at a time*, complete:

100 Kettlebell Swings

400 Meter Run

100 Goblet Squats

400 Meter Run

100 Ball Slams

400 Meter Run

100 Burpees

*Teammates will perform the 400 Meter Runs together and must stay within arms reach.