Press and 10Min AMRAP
August 24, 2015
Lift and 15xEMOM
August 26, 2015

CrossFit Rome – CrossFit

Weighted Lunges

Fitness and Performance:

Three-Four sets of:

– Walking Lunges w/ KBs x 20

Rest 60 seconds

– Nose-to-Wall Handstand Hold x 30-45 seconds

Rest 60 seconds

– * Dumbbell External Rotations x 8 reps each @ 2020

Rest 60 seconds

* https://www.youtube.com/watch?v=zbmyh5L4KeQ

Metcon (2 Rounds for reps)

Fitness and Performance:

In teams of two, with only one partner working at a time…

Round 1:

Complete as many reps as possible in 6 minutes of:

– Wall Ball Shots

Rest until the running clock reaches 8:00, and then…

Round 2:

Complete as many calories as possible in 6 minutes of:

– Rowing on Concept 2