Pull Up / TGU and 6RdEMOM
September 28, 2015
OHS and 2RFT (Row,Press,T2B)
September 30, 2015

CrossFit Rome – CrossFit

Push Press

Fitness:

Four sets of:

Push Press x 6-8 reps

Rest 45 seconds

Single Leg Hip Bridge x 6-8 reps each leg @ 3011

Rest 45 seconds

KB Alternating Reverse Lunges x 10 reps each leg @ 10X0

Rest 45 seconds

Push Press

Performance:

Four sets of:

Push Press x 2-4 reps

Rest 60 seconds

Plank from Rings x 60-90 seconds

Rest 60 seconds

Metcon (5 Rounds for reps)

Fitness:

Against a 60 second running clock, for a total of five sets, perform as many reps as possible of:

10 Kettlebell Swings (53/35)

Max Reps of Wall Balls (20/14)

Rest 60 seconds between sets.

Score is max number of Wall Balls completed during the workout. Note reps performed each set as well so that you can track your consistency – or drop off.

Metcon (5 Rounds for reps)

Performance:

Against a 60-second running clock, for a total of five sets, perform as many reps as possible of:

10 Kettlebell Swings (70/53)

Max Reps of Thrusters (75/55 lbs)

Rest 60 seconds between sets.

Score is max number of thrusters completed during the workout. Note reps performed each set as well so that you can track your consistency – or drop off.