Front Squat OR Overhead Squat and Row/4,8,12,16,12,8,4/MB Run

Press / Push Jerk / Split Jerk and 5RFT (Run,Press,Pull)
April 25, 2016
Gymnastic Skill Work and EMOM Skill
April 27, 2016

CrossFit Rome – CrossFit

Front Squat

Every 3 Minutes for 18 Minutes, 6 sets:

Front Squat

5 @ 60,70,75,80%

4 @ 85%

3 @ 90%

Overhead Squat

Every 3 Minutes for 18 Minutes, 6 sets:

Overhead Squat

5 @ 60,70,75,80%

4 @ 85%

3 @ 90%

Metcon (Time)

Fitness and Performance:

Complete to following for time:

Row 1000/800m

Then perform:

4, 8, 12, 16, 12, 8, 4 Reps of each movement:

– KB Deadlift (53/35) (Rx+ 70/53)

– Russian KB Swing

– Goblet Squat

Followed by:

400m Medball Run (20/14)