6 Round (400,RKBS,DU)
May 12, 2015
Front Squat and 5RFR
May 14, 2015

CrossFit Rome – CrossFit

Shoulder Press

Fitness:

Every minute, on the minute, for 15 minutes:

Minute 1 – Seated Strict Press x 6 reps

Minute 2 – Strict Pull-Ups x 5-6 (add weight if possible)

Minute 3 – Hanging Knee Raises x 8-10 reps @ 2110

Shoulder Press

Performance:

Five sets of:

– Strict Press x 3 reps @ 11X1

Rest 30 Seconds

– Strict / Weighted Pull Ups x 3-5

Rest 2-3 minutes

Metcon (AMRAP – Rounds and Reps)

Fitness and Performance:

In teams of 3, complete as many rounds and reps as possible in 15 minutes of:

20 Calories of Rowing

10 Push Press

As soon as the Concept 2 is available, the next teammate jumps on and starts his/her 20 cals.