Press and MetCon(Bur/Th/PU/800)

CrossFit Rome – CrossFit

Push Press

Fitness:

Three sets of:

Push Press x 6-8 reps

Rest 60 seconds

Side Plank x 30-45 seconds each side

Rest 60 seconds

Single Leg Hip Bridge x 6-8 reps each leg

Rest 60 seconds

Push Jerk

Performance:

5 Sets of:

Push Jerk x 2-3

Rest 1 Minute

Strict / Weighted Pull Ups x 2-3

Rest 1-2 Minutes

Metcon (Time)

Fitness:

For time:

21 Burpees

15 Thrusters

9 Pull-Ups

600 Meter Run

9 Pull-Ups

15 Thrusters

21 Burpees

Metcon (Time)

Performance:

For time:

21 Burpees

15 Thrusters (115/75 lbs)

9 Chest to Bar Pull-Ups

800 Meter Run

9 Chest to Bar Pull-Ups

15 Thrusters

21 Burpees