FS and 2 Sets x ME(WB/KBS/SPU)
January 11, 2015
Gymnastic Skill and 5 RFT MetCon
January 13, 2015

CrossFit Rome – CrossFit

Shoulder Press

Push Press

Metcon (AMRAP – Rounds and Reps)

Fitness:

Complete as many rounds and reps as possible in 6 minutes of:

6 Box Jump Overs

12 Push-Ups

Metcon (AMRAP – Rounds and Reps)

Performance:

Complete as many rounds and reps as possible in 6 minutes of:

6 Power Cleans (155/105 lbs)

12 Hand-Release Push-Ups

Metcon (No Measure)

Bonus:

Every minute, on the minute, for 9 minutes:

Minute 1,4,7 – 8-10 Bent Over Single Arm KB Row

Minute 2,5,8 – 45 Second Prone (Face Down) Plank Hold

Minute 3,6,9 – 30 Second Double Unders