Press and 10x90sec and Pull Up / Midline Work
June 14, 2015
Cleans and ME Row/Ball Slams/Pull-Ups
June 16, 2015

CrossFit Rome – CrossFit

Weighted Step-ups

Fitness and Performance:

Four sets of:

– Weighted Box Step-Ups x 8 each leg

(rest 30 seconds between legs)

Rest 60 seconds

– Single-Arm Kettle bell Row x 6-8 each arm

Rest 60 seconds

Metcon (AMRAP – Rounds and Reps)

Fitness and Performance:

Complete as many rounds and reps as possible in 10 minutes of:

– 10 Barbell Thrusters (45/35 lbs) (Rx+ 75/55)

– 20 Overhead Alternating Reverse Lunges (Sub for OH is Front Rack)

*Want a bigger challenge? Use dumbbells or kettlebells instead. Don’t be too ambitious with the weight, 25/15 lb DBs in each hand will likely be quite challenging.