Three Wise Men
Front Squat
November 16, 2015Bench/Farmers Carry & Partner Row & DU/MidLine
November 18, 2015CrossFit Rome – CrossFit
Metcon (3 Rounds for reps)
Fitness:
Round 1
Complete as many rounds and reps as possible in 4 minutes of:
100m Run
10 Ball Slams
Rest 2 minutes, and then…
Round 2
Complete as many rounds and reps as possible in 4 minutes of:
10 Burpees
10 Pull-Ups/Ring Row
Rest 2 minutes, and then…
Round 3
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs/Step-Overs
15 Wall Ball Shots
Metcon (3 Rounds for reps)
Workout of the Day
The Three Wise Men Tribute
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch
10 Burpees Over the Barbell
(Rx+ = 135/95 lbs, Rx = 95/65 lbs, Scaled 75/45)
Rest 2 minutes, and then…
“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans
20 Pull-Ups
(Rx+ = 135/95 lbs, Rx = 95/65 lbs, Scaled 75/45)
Rest 2 minutes, and then…
“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs
30 Wall Ball Shots
(Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
(Elite & RX = 20/14 lbs; Scaled – 14/6 lbs)
