Make Up Day and 4RFT(Pull Ups and FRRL)

CrossFit Rome – CrossFit

There will be no morning class this Saturday.

CFR has two teams competing in the Three Rivers Throwdown at Unity Christian School. They would love your support if you’re able to drop in on Saturday.

Make Up Day

Fitness and Performance:

Pick one of the strength movements from this week.

Monday – Clean / DL & Front Squat

Tuesday – Press

Wednesday – Back Squat / Lunges

Thursday – Skill Practice

Or you can do the strength for today:

Overhead Squat

Performance:

Every 3 Minutes for 15 Minutes (5 sets):

Snatch + 3 Overhead Squats

Metcon (Time)

Fitness:

Three rounds for time of:

15 Pull Ups

20 Alternating Front Racked Reverse Lunges (75/45 lbs) (Rx+ 95/65)

300m Run

Metcon (Time)

Performance:

Three rounds for time of:

15 Pull Ups (Rx+ C2B)

20 Alternating Front Racked Reverse Lunges (95/55 lbs) (Rx+ 135/95)

Midline Skill Work

Fitness and Performance:

Tabata Rock / Hold

Eight sets of:

20 seconds of Hollow Rocks or Holds or Sit-Ups

Rest 10 seconds