Front Squat / Overhead Squat and 10 Minute AMRAP (DU/KBS/T2B)

6 x 4 Min (Run/BBJ) and Mobility
May 2, 2016
Olympic Skill Work and Gymnastic Skill Work OR 30 Minute AMRAP
May 4, 2016

CrossFit Rome – CrossFit

Front Squat

Every 3 Minutes for 18 Minutes, 6 sets:

Front Squat

5 @ 60,70,80%

3 @ 85%

2 @ 90%

1 @ 95%

Overhead Squat

Every 3 Minutes for 18 Minutes, 6 sets:

Overhead Squat

5 @ 60,70,80%

3 @ 85%

2 @ 90%

1 @ 95%

Metcon (AMRAP – Rounds and Reps)

Fitness:

In 10 Minutes, complete as many rounds and reps as possible of:

21 Bar Hops (42 Jump Rope)

15 KBS

9 Knees to Elbows (18 Sit-Ups)

Metcon (AMRAP – Rounds and Reps)

Performance:

In 10 Minutes, complete as many rounds and reps as possible of:

21 Double Unders (Rx+ Unbroken DU)

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

9 T2B