Bench Press and 3 RFT (KBS/PU/400m)
December 21, 2015
Deadlift and 15MinAMRAP(G2O/100/Burpee/100)
December 23, 2015

CrossFit Rome – CrossFit

Paused Front Squat

Fitness:

Every 2 minutes, for 16 minutes (4 sets of each):

Station 1 – Front Squat x 6-8 reps @ 3011

Station 2 – Ring Rows x 8-10 reps @ 2111

Paused Front Squat

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 for max reps of:

60 seconds of Wall Ball Shots (20/14)

Rest 60 seconds

60 seconds of Row (Calories)

Rest 60 seconds

60 seconds of Box Jump-Overs (24/20)

Rest 60 seconds