Press / Pull and 8 Min ME Row (calories) and Sit-Up/Push Up Ladder
June 6, 2016
Make Up Strength and “Fight Gone Bad”
June 9, 2016

CrossFit Rome – CrossFit

Front Rack Lunge


Every 2 Minutes, for 4 sets, alternate between the following 2 movements.

– Front Rack Reverse Lunge x 12-16 (6-8 on each leg)

– Inverted Snow Angels x 15 @ 3030

20 Rep Back Squat

Do a few sets of five working up in weight until you feel ready to attempt your 20 rep BS. You should not take much longer than a breath and time to reset before the next rep. Try to keep to a tempo as much as possible.

Metcon (Time)

Fitness and Performance:

Complete the following for time:


– Wall Balls (20/14)

– Box Jumps (24/20)

* 200m Sandbag Run after each round