Front Squat / Overhead Squat and 3RFT (400m,21WB,12BJO)

3 x 6 Min AMRAP
May 16, 2016
Gymnastic Challenge and Barbell Skill Work – OR – Air Assault
May 18, 2016

CrossFit Rome – CrossFit

Front Squat

Fitness:

Every 90 Seconds for 18 Minutes (4 Rounds)

Movement 1 – Front Squat x 5

Movement 2 – Plank Hold / Hollowbody x 60 Seconds

Movement 3 – Alternating Sets (2 of each) of Tempo Push Ups @ 1111 and Ring Rows x @ 2111

Front Squat

Every 3 Minutes for 21 Minutes:

Front Squat

5 @ 65%

4 @ 75%

3 @ 85%

2 @ 90%

1 @ 95%

1 @ 100%

1 @ 103-105%

Overhead Squat

Every 3 Minutes for 21 Minutes:

Overhead Squat

5 @ 65%

4 @ 75%

3 @ 85%

2 @ 90%

1 @ 95%

1 @ 100%

1 @ 103-105%

Metcon (Time)

Fitness and Performance:

3 Rounds for Time:

400m Run

21 Wall Ball Shots (20/14)

12 Box Jump Overs (24/20) (Rx+ 30/24)