Running Technique and MetCon (1000,100,1)
December 2, 2015
The Emily
December 4, 2015

CrossFit Rome – CrossFit

Overhead Squat

Fitness:

Four sets of:

Overhead Squat / Squat Therapy x 6-8 reps @ 3011

Rest 60 seconds

Strict Pull-Ups / Ring Rows x 6-8 reps @ 2111

Rest 60 seconds

Plank Hold x 60 seconds

Rest 60 seconds

Overhead Squat

Performance:

Every 3 minutes, for 18 minutes (6 sets):

Overhead Squat x 2-4 reps

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″