3 X 7 Min AMRAP
October 26, 2015
6 Round (400,RKBS,DU)
October 28, 2015

CrossFit Rome – CrossFit

Back Squat

Fitness:

Three-Four sets of:

Back Squat x 8-10 reps @ 30X1

Rest 30 seconds

Dumbbell External Rotation x 8-10 reps @ 2020

Rest 30 seconds

Kettlebell Swings x 15-20 reps

Rest 2 minutes

Back Squat

Performance:

Five sets of:

Back Squat x 3-5 reps @ 30X1

Rest 60 seconds

Single-Arm Dumbbell Row x 8-10 reps @ 2020

Rest 60 seconds

Metcon (AMRAP – Rounds and Reps)

Fitness:

Complete as many rounds and reps as possible in 10 minutes of:

10 Burpees

100 Meter Run

10 Ball Slams

100 Meter Run

Metcon (AMRAP – Rounds and Reps)

Performance:

Complete as many rounds and reps as possible in 10 minutes of:

– Deadlift x 1 rep

– Hang Power Clean x 1 rep

– Front Squat x 1 rep

– Push Press x 1 rep

*You must perform 5 burpees any time the weight settles on the ground.

Men=115 lbs, Women=75 lbs.

(Rx+ 230/150)