Open Gym
April 18, 2015
BS and Th/OTBB MetCon
April 20, 2015

CrossFit Rome – CrossFit

Shoulder Press

Fitness:

Three sets of:

Strict Press x 8-10 reps

Rest 45 seconds

Supine Ring Rows x 8-10 reps

Rest 45 seconds

Prone Plank Hold x 45 seconds

Rest 45 seconds

Push Press

Performance:

Take 15 minutes to build to today’s 1-RM Push Press

Metcon (AMRAP – Rounds and Reps)

Fitness:

Complete as many rounds and reps as possible in 12 minutes of:

6 HR Push Ups

12 Russian Kettlebell Swings

12 Box Jump-Overs

Metcon (AMRAP – Rounds and Reps)

Performance:

Complete as many rounds and reps as possible in 12 minutes of:

6 Handstand Push-Ups

12 Russian Kettlebell Swings (53/35)

30 Double-Unders

Rx+

6 Strict HSPU

12 Russian KBS (70/53)

30 DU

Metcon (Weight)

Extra Credit

200-500m Farmer’s Walk

This can be done solo or with a partner.

Post distance.