OHS and 9 Min AMRAP
March 29, 2015
Lift and 4 RFT(Lift/Sit-Up/SBrun)
March 31, 2015

CrossFit Rome – CrossFit

Skill Work

Fitness:

Every minute, on the minute, for 15 minutes:

Minute 1 – Supine Ring Row x 8 reps

Minute 2 – Tempo Push-Ups x 12 reps @ 1111

Minute 3 – V-Ups Or Sit-Ups x 20 reps

Skill Work

Five sets for max reps of:

30 Seconds of Muscle-Ups

Rest 30 seconds

30 Seconds of Push-Ups

(if this is a strong movement for you, loop a band around your back and pin it down with your hands to create a band-resisted push-up)

Rest 30 seconds

30 Seconds of Toes to Bar

Rest 30 seconds

* Total of 3 scored Sets to put in Wodify.

1st Set is MU

2nd Set is PU

3rd Set is T2B

Metcon (Time)

Fitness:

For time:

Row 50 Calories

50 Push Presses

Run 800 Meters

Metcon (Time)

Performance:

For time:

Row 50 Calories

50 Kettlebell Swings (70/53 kg)

Run 800 Meters