Shoulder Skill Work and 12 Minute AMRAP
June 22, 2015
Lift and Row
June 24, 2015

CrossFit Rome – CrossFit

Metcon (5 Rounds for time)

Fitness:

Every 6 minutes, for 30 minutes (5 sets):

– Run 400 Meters

– 15 Wall Balls

– 50 Singles

Metcon (5 Rounds for time)

Performance:

Every 6 minutes, for 30 minutes (5 sets):

– Run 400 Meters

– 12 Overhead Squats

– 12 Pull-Ups

– 24 Double Unders

Skill Work

Extra Credit:

Three sets of:

– Supine Ring Rows x 10-12 reps

Rest 60 seconds

– Face-Down Chinese Planks or Hollow Body Holds x 60 seconds

Rest 60 seconds