Press/PU and Partner MetCon
November 15, 2015
Three Wise Men
November 17, 2015

CrossFit Rome – CrossFit

Front Squat

Fitness and Performance:

Take 10 minutes to build to a heavy-ish Front Squat, and then…

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

Front Squat x 3-5 reps @ 30X1

Metcon (Weight)

Fitness and Performance:

Every minute, on the minute, for 15 minutes (5 sets each):

Minute 1 – 10 Ring Dips

Minute 2 – 10 Toes to Bar

Minute 3 – 15 Kettlebell Swings

* Note Weight of KB

Skill Work

Fitness and Performance:

Three sets of:

Supine Ring Rows x 10 reps @ 2111

Rest 30 seconds

Side Plank x 45 seconds each side

Rest 30 seconds