Back Squat and WB/T2B or Run/WB/SU

CrossFit Rome – CrossFit

Weighted Lunges

Fitness:

Every minute, on the minute, for 20 minutes, rotate through the following until you’ve completed five sets of each:

Minute 1 – Back Squat to a target x 6 reps @ 3011

Minute 2 – Walking Lunges with DBs/KBs x 12 reps

Minute 3 – Hollow Rock or Hold x 30-40 seconds

Minute 4 – Bat Wings x 5 reps @ 1215

(hold KBs/DBs in the top position for 5 full second each rep)

Back Squat

Performance:

Every two minutes, for 12 minutes (6 sets):

Back Squat

*Set 1 – 5 reps @ 55%

*Set 2 – 3 reps @ 65%

*Set 3 – 3 reps @ 75%

*Set 4 – 2 reps @ 85%

*Set 5 – 2 reps @ 90%

*Set 6 – 1 rep @ 95%

Every 3 minutes, for 6 minutes (2 sets) of:

Back Squat x 1 rep @ 101-105%

Metcon (Time)

Fitness:

Three rounds for time of:

Run 400 Meters

25 Wall Balls

25 Sit-Ups

Metcon (Time)

Performance:

For time:

50 Wall Ball Shots (20/14 lbs)

25 Toes to Bar

40 Wall Ball Shots

20 Toes to Bar

30 Wall Ball Shots

15 Toes to Bar

*12 Minute Cap