SC Thruster and Brearley
December 31, 2015
Bench Press and Annie
January 5, 2016

CrossFit Rome – CrossFit

Front Squat

Fitness:

Three-Four sets of:

Front Squat x 6-8 reps

Rest 60 seconds

Seated KB Shoulder Press x 6-8 reps

Rest 60 seconds

Plank from Elbows x 45-60 seconds

Rest 60 seconds

Squat Clean

Performance:

Every 4 Minutes for 16 minutes (4 sets)

Squat Clean x 5 @ 60,65,70,75%

Metcon (4 Rounds for reps)

Fitness:

For Max Reps (or Calories):

4 minutes of Rowing (for Calories)

Rest 60 seconds

3 Minutes of Kettlebell Swings (24/16 kg)

Rest 60 seconds

2 Minutes of Goblet Squats (24/16 kg)

Rest 60 seconds

1 Minute of Burpees

Scoring:

Round 1-Row

Round 2-KBS

Round 3-GS

Round 4-Burpees

Ten-Minute Capacity Test (4 Rounds for reps)

For Max Reps (or Calories):

4 minutes of Rowing (for Calories)

Rest 60 seconds

3 Minutes of Pull-Ups

Rest 60 seconds

2 Minutes of Bodyweight Back Squat (3/4 Bodyweight Back Squat for Females)

(the barbell may begin from a rack during this portion of the test)

Rest 60 seconds

1 Minute of 135/95 lb. Shoulder to Overhead

(the barbell must originate from the ground to begin your set – you may not use a rack at any point during this 60 seconds)