Back Squats and 4RFT(Run/BJ/Thruster/PU)
March 21, 2016
Make Up Day and 4RoundEMOM(10m,SU,DU,PU)
March 23, 2016

CrossFit Rome – CrossFit

Skill Work

Fitness and Performance:

Every 2 Minutes for 18 Minutes (3 sets)

Movement 1 – Inverted Work (HSPU, Wall Climbs, HS Holds, HS Walk)

Movement 2 – Bar / Ring Work (MU, Pull Ups, T2B, Dips)

Movement 3 – Midline Work (L-Sit, GHD, Plank, Hollowbody)

Metcon (Time)

Fitness and Performance:

600m Row

30 KBS (53/35) (Rx+ 70/53)

30 Burpees

30 KBS

600m Medball Run (20/14) (Rx+ 30/20)