Clean and 21/15/9 (KBS/PU/PU) and Midline
December 14, 2015
Snatch/C&J and MetCon(5,10,15,600,15,10,5)
December 16, 2015

CrossFit Rome – CrossFit

Paused Front Squat

Fitness and Performance:

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

Pause Front Squats x 4-6 reps @ 31X1

Metcon (3 Rounds for reps)

Fitness and Performance:

Three sets of:

Against a 3-minute running clock, complete…

Row 500/400 Meters

Wall Balls (20/14) x Max reps

Rest 3 minutes between sets.