OHS and 15Min Row MetCon
February 19, 2015
Squat and MetCon
February 22, 2015

CrossFit Rome – CrossFit

Metcon (Time)

Fitness:

In teams of two or three, complete the following as quickly as possible, partitioning the reps as you see fit:

Run 1600m or Row 2000 Meters

50 Pull-Ups (or Assisted Pull-Ups)

100 Kettlebell Swings

100 Burpee Box Jump-Overs

100 Kettlebell Swings

50 Pull-Ups (or Assisted Pull-Ups)

Run 1600m or Row 2000 Meters

Metcon (Time)

Performance:

In teams of two or three, complete the following as quickly as possible, partitioning the reps as you see fit:

Run 1600m or Row 2000 Meters

50 Power Cleans (135/95 lbs)

75 Pull-Ups

100 Burpee Box Jump-Overs

75 Pull-Ups

50 Power Cleans

Run 1600m or Row 2000 Meters