Squat and MetCon
February 22, 2015
C&J and 5 Minute MetCon
February 24, 2015

CrossFit Rome – CrossFit

Skill Work

Fitness:

Three sets of:

Strict Pull-Ups x Max Reps

Rest 45 seconds

Nose-to-Wall Handstand Hold x 45-60 seconds

Rest 45 seconds

Strict Supinated-Grip Pull-Ups x Max Reps

Rest 45 seconds

Hollow Rocks or Holds x 45 seconds

Rest 45 seconds

Skill Work

Performance:

Three sets of:

Weighted Strict Pull-Ups x 3 reps

Rest 30 seconds

Weighted Strict Supinated-Grip Pull-Ups x Max Reps with same weight

Rest 30 seconds

Strict Pull-Ups x Max Reps

Rest 30 seconds

Strict Supinated-Grip Pull-Ups x Max Reps

Rest 3 minutes

Metcon (4 Rounds for time)

Fitness and Performance:

Every 8 minutes, for 32 minutes (4 sets), complete the following as quickly as possible:

Row 500 Meters

Run 400 Meters

30 Push-Ups

*Scale distance and reps as needed to make this a successful workout for you. Post to comments any adjustments.