Shoulder Skill Work and 12 Minute AMRAP

CrossFit Rome – CrossFit

Seated Strict Press

Fitness and Performance:

Four sets of:

– Seated Overhead Press x 10-12 reps

Rest 45-60 seconds

– Strict Supinated-Grip Pull-Ups x 8-10 reps

Rest 45-60 seconds

– Bent-Over Rows x 6-8 reps

Rest 45-60 seconds

– Band Pull-Aparts x 20 reps @ 2011

Rest 45-60 seconds

Metcon (AMRAP – Rounds and Reps)

Fitness:

In 12 Minutes, Complete as many rounds and reps as possible of the following:

100m Run

5 x Burpees

7 x Box Jumps

Metcon (AMRAP – Rounds and Reps)

Performance:

In 12 Minutes, Complete as many rounds and reps as possible of the following:

3 x Hang Power Cleans (95/55)

5 x Burpees

7 x Box Jumps (24/20)

Rx+

3 x Hang Power Cleans (135/95)

5 x HSPU

7 x Box Jumps (24/20)