BS and 2RdMetCon
February 3, 2015
Lift and Chipper
February 5, 2015

CrossFit Rome – CrossFit

Shoulder Press

Fitness:

3-4 Sets of:

Strict Press x 6-8

Rest 45-60 Seconds

Pull Ups / Ring Rows x 6-8

Rest 45-60 Seconds

Jump Rope Practice x 45-60 Seconds

Rest 45-60 Seconds

Shoulder Press

Performance:

4-5 Sets of:

Strict Press x 3-5

Rest 90 Seconds

Strict / Weighted Pull Ups x 3-5

Rest 90 Seconds

Metcon (3 Rounds for reps)

Fitness and Performance:

Three sets for max reps/calories:

60 seconds Row for Cal. (1 Cal. = 1 rep)

60 seconds Rest

60 seconds Kettlebell Swings (53/35)

60 seconds Rest

60 seconds AbMat Sit-Ups

60 seconds Rest