Skill Practice and 5Rd MetCon
June 28, 2015
4x5Rd Strength
June 30, 2015

CrossFit Rome – CrossFit

Metcon (4 Rounds for time)

Fitness:

Every 8 minutes, for 32 minutes (4 sets) of:

Run 800 Meters

21 Kettlebell Swings

12 Strict Pull-Ups

Metcon (4 Rounds for time)

Performance:

Every 8 minutes, for 32 minutes (4 sets) of:

Run 800 Meters

21 Kettlebell Swings (53/35)

12 Pull-Ups

Shoulder Press

Extra Credit

Every MInute on the MInute for 12 Minutes (4 sets)

Minute 1 – Seated Strict Press x 3-5

Minute 2 – Reverese Snow Angels x 10-15

Minute 3 – Hip/Glute Mobility of choice (should have 2 minute total on both sides).