Front Squat
November 16, 2015
Bench/Farmers Carry & Partner Row & DU/MidLine
November 18, 2015

CrossFit 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)