Lift and 4x3MinME
April 21, 2015
3 Part Strength Day (Lunge / Bench / Pull-Up)
April 23, 2015

CrossFit Rome – CrossFit

Metcon (Time)

Fitness:

For Time, complete the following:

Start with a 600m Run

7 Rounds of the following:

– 12 Sit-Ups

– 9 Push Ups

– 6 KBS

Finish with a 600m Run

Rx+

Start with a 600m Run

7 Rounds of the following:

– 15 Sit Ups

– 12 Push Ups

– 9 KBS

Finish with a 600m Run

(No Measure)

Form Running Warm-Up as a group

Metcon (Time)

Performance:

For Time, complete the following:

Start with an 800m Run

7 Rounds of the Following:

– 12 Push Ups

– 9 KBS (53/35)

– 6 T2B

Finish with an 800m Run

Rx+

Start with an 800m Run

7 Rounds of the following:

– 15 Push Ups

– 12 KBS (70/53)

– 9 T2B

Finish with an 800m Run