EMOM(S/C/DL) and Fitness Metcon
March 23, 2015
Press/Row and 4x400m/T2B
March 25, 2015

CrossFit Rome – CrossFit

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Overhead Squat

Fitness:

Three sets of:

OHS / OHS Technique x 6-8 reps

Rest 45 seconds

Russian Twist x 30 Seconds

Rest 45 seconds

Wall Climbs (or Bear Crawl) x 2-3 reps

Rest 45 seconds

Overhead Squat

Performance:

Every 2 Minutes for 12 Minutes (6 Sets)

3-5 x Overhead Squats / Snatch Balance

Metcon (8 Rounds for reps)

Fitness:

Every minute, on the minute, for 24 minutes:

1st minute – Wall Balls x 8 reps

2nd minute – Pull-Ups / Jumping Pull-Ups x 8 reps

3rd minute – Box Jump/Step Overs x 8 reps

Brearley (8 Rounds for reps)

Performance:

Every minute, on the minute, for 24 minutes:

1st minute – Thrusters x 5 reps

2nd minute – Pull-Ups x 10 reps

3rd minute – Box Jump Over x 15 reps
The goal is to get about 30 Seconds rest in each minute. If you start bumping up against that next minute, scale the reps/weight. Post weight and box height used.

Date Last Completed – 12/10/14