Back Squats And Row / HPC
May 25, 2016
Memorial Day Murph
May 29, 2016

CrossFit Rome – CrossFit

Make Up Day

Monday – Weighted Lunges / Snatch/Clean Complex

Tuesday – Bench Press

Wednesday – 30 Minute partner MetCon

Thursday – Back Squat

Metcon (AMRAP – Reps)

Fitness:

With a running clock complete:

4 Minute AMRAP

10 KBS

8 Box Jumps / Step-Ups

Rest 3 Minutes

3 Minute AMRAP

8 Wallballs

6 Lunges

Rest 2 Minutes

2 Minute AMRAP

6 Sit-Ups

4 Burpees

Rest 1 Minute

1 Minute AMRAP

Box Dips

Metcon (AMRAP – Reps)

Performance:

“Donna’s MetCon”

With a running clock complete:

4 Minute AMRAP

10 KBS (53 / 35)

8 Box Jumps (24 / 20)

Rest 3 Minutes

3 Minute AMRAP

8 Thrusters (95 / 65)

6 Front Rack Reverse Lunges (95 / 65)

Rest 2 Minutes

2 Minute AMRAP

6 T2B

4 Burpees to a 6″ target

Rest 1 Minute

1 Minute Amrap

Dips