Open Gym – 2:00-4:00pm
June 27, 2015
Strict Press and 4Rd Metcon(800m,KBS,SPU)
June 29, 2015

CrossFit Rome – CrossFit

Skill Work

Fitness and Performance:

Every 2 minutes, for 18 minutes:

Minutes 1-2, 7-8 & 13-14: Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps OR Dips on box or rings x 5-10

Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters OR Bear Crawl 20-40 meters

Minutes 5-6, 11-12 & 17-18:

45-60 seconds of L-Sit OR 60-90 second plank or hollowbody hold

Metcon (5 Rounds for time)

Fitness and Performance:

Every 3 minutes, for 15 minutes (5 sets):

Row 250 Meters OR Run 200m

10 Burpee Box Jump-Overs (24″/20″)

OR See the next option.

Metcon (Time)

Fitness and Performance:

Alternatively, perform in teams of two as quickly as possible. As soon as the Concept 2 is available or when your partner has completed the run the next person may start rowing / running. Goal is for both partners to finish their 5 sets as quickly as possible.

Please add partners name in comments.