Cleans and 3RFT(DL,HC,FS,J)
September 27, 2015
Press and 5x1Min ME (KBS and WB or Thursters)
September 29, 2015

CrossFit Rome – CrossFit

Turkish Get Up

Fitness:

Three sets of:

Strict Pull-Ups x 6-8 reps @ 21X1

Rest 45 seconds

Bottom’s Up Kettlebell Walk x 40m each arm

Rest 45 seconds

Turkish Get-Up x 2 reps each arm

Rest 45 seconds

Turkish Get Up

Performance:

Three sets of:

Turkish Get-Ups x 2 Reps each arm

Rest 1 Minute

Weighted Pull-Ups x 3-4 reps @ 21X0

Rest 10-15 seconds

Unweighted Strict Pull-Ups x Max reps @ 21X0

Rest 2 minutes

Metcon (6 Rounds for time)

Fitness:

Every 3 Minutes for 18 Minutes (6 sets), complete the following for time:

100m MB Run

20 Abmat Sit-Ups

10 Burpee over the box jumps

Metcon (6 Rounds for time)

Performance:

Every 3 Minutes for 18 Minutes (6 sets), complete the following for time:

100m MB Run

10 T2B

10 Burpee over the box jumps (24/20)