No Open Gym – Meeting a Barron Stadium
December 5, 2015
PC and 4RFT and Skill Work
December 7, 2015

CrossFit Rome – CrossFit

Front Squat

Fitness:

Three sets of:

Front Squat x 6-8 reps @ 30X1

Rest 60 seconds

Single-Arm Trap 3 Raise x 8-10 reps each arm @ 3010

Rest 60 seconds

Double-Under Practice x 60 seconds

Rest 60 seconds

Front Squat

Performance:

Take 15-20 minutes to build to a heavy double (2 Rep) Front Squat

Metcon (AMRAP – Rounds and Reps)

Partner Version:

In teams of two, alternate every 10 reps and complete as many rounds and reps as possible in 20 minutes of:

20 Thrusters (95/65)

20 Pull-Ups

20 Burpees (OTB)

Sage at 20 (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 20 minutes of:

20 Thrusters (135/95 lbs)

20 Pull-Ups

20 Burpees Over the Barbell
Solo Version