Weighted Pull Ups and 3Rd(KBS,PU,400m)
October 5, 2015
Clean and Chipper MetCon
October 7, 2015

CrossFit Rome – CrossFit

Weighted Lunges

Fitness and Performance:

Every two minutes, for 6-8 minutes (3-4 sets):

Db/Kb Walking Lunge x 20 steps @ 10X0

Go heavy the final steps should not be performed without struggle.

Metcon (3 Rounds for reps)

Fitness and Performance:

Round 1)

Complete as many rounds and reps as possible in 5 minutes of:

20 Double-Unders

10 Air Squats

Rest 2 minute

Round 2)

Complete as many rounds and reps as possible in 5 minutes of:

10 Ball Slams (30/25)

10 Box Jumps (24″/20″)

Rest 2 minute

Round 3)

Complete as many rounds and reps as possible in 5 minutes of:

5 Toes to Bar

10 Push-Ups