Pull Ups and MetCon
February 23, 2015
Press and 7Min AMRAP
February 25, 2015

CrossFit Rome – CrossFit

Push Press

Fitness:

Every minute, on the minute, for 21 minutes:

Minute 1 – Push Press x 6 reps

Minute 2 – Goblet Squat x 8 reps

Minute 3 – Alternating Lateral Lunge x 16 reps

Clean and Jerk

Performance:

Every two minutes, for 20 minutes (10 sets) of:

Clean & Jerk x 1.1

(rest 10 seconds between singles)

Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+

Metcon (AMRAP – Reps)

Fitness:

Complete as many reps as possible in 5 minutes:

Burpee Box Jump-Overs (24″/20″)

CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)

5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#