Press and 6 Min. MetCon
FS and 2 Sets x ME(WB/KBS/SPU)
January 11, 2015Gymnastic Skill and 5 RFT MetCon
January 13, 2015CrossFit 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
