Back Squat / Lunges and 3RFT

CrossFit Rome – CrossFit

Weighted Lunges

Fitness:

Every 2 Minutes for 16-20 Minutes (4-5 sets each) alternate between the following 2 movements.

Movement 1 – Walking Lunges x 16-20

Movement 2 – Prone Plank Hold x 45-60 seconds – OR – 30 Second L-sit (accumulated time)

Back Squat

Performance:

Every 4 Minutes for 20 Minutes (5 sets)

Back Squat:

10 @ 60%

8 @ 70%

6 @ 80%

4 @ 85%

3 @ 90%

2 @ 95%

Metcon (Time)

Fitness:

Three rounds for time of:

100m Run (Rx+ is with a sandbag)

15 Goblet Squats

15 Burpee Box Jump Overs – or – Burpee + Step-Overs

*15 Minute Cap

Metcon (Time)

Performance:

Three rounds for time of:

Row 500 Meters (sub is a 400m Run)

10 Bar Facing Burpees

10 Hang Squat Cleans (115/75)

Rx+ (155/105 lbs)

*15 Minute Cap. Each uncompleted rep counts as one second to your final time.