FS and FRAN
September 20, 2015
Push Press and 16MinEMOM
September 22, 2015

CrossFit Rome – CrossFit

Metcon (6 Rounds for time)

Fitness and Performance:

Every 5 minutes, for 30 minutes (6 sets):

– Run 400 Meters

– 20 Russian Kettlebell Swings (heavy)

– 40 Double-Unders

*Compare to May, 13th

Skill Work

Fitness and Performance:

Two sets of:

– Hawaiian Squat* x 90 seconds each side

– Seated Side Taps (Russian Twist) x 30 Seconds

*https://www.youtube.com/watch?v=Ya7sdSAt1Hg