OHS/ST and 24MinEMOM
March 24, 2015
CF Open 15.5
March 26, 2015

CrossFit 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.