Press/Row and 4x400m/T2B
OHS/ST and 24MinEMOM
March 24, 2015CF Open 15.5
March 26, 2015CrossFit Rome – CrossFit
Shoulder Press
Fitness:
3 Rounds
Strict Press x 5-8
Rest 60 Seconds
Bent Over Single Arm KB Row x 8-10 each arm
Rest 60 Seconds
Tempo Push-Up @ 1111 x 8-10
Rest 60 Seconds
Bench Press
Performance:
5 Rounds
Bench Press x 3-5
Rest 60-90 Seconds
Bent Over Single Arm KB Row x 8-10 on each arm
Rest 60-90 Seconds (Use a box for your KB Rows)
Metcon (4 Rounds for reps)
Fitness:
On a running clock. You will have three minutes to complete the following:
Run 300m
Max Effort Abmat Sit-Ups
* Rest 2 Minutes after each round.
Metcon (4 Rounds for reps)
Performance:
On a running clock. You will have three minutes to complete the following:
Run 400m
Max Effort T2B
* Rest 2 Minutes after each round.
