6 Rounds (400m,RKBS,DU)
September 21, 2015
BS and MetCon(Row,DU,KBS,T2B)
September 23, 2015

CrossFit Rome – CrossFit

Push Press

Fitness:

Three-Four sets of:

Push Press x 6-8 reps

Rest 45 seconds

MB Leg Curls x 8-10 reps each leg @ 2011

Rest 45 seconds

Partnered Leg Tosses x 15-20 reps

Rest 45 seconds

Push Press

Performance:

Every 3 minutes, for 15 minutes (5 sets):

Push Press x 3-5 reps

Goal is to establish today’s 5-RM

Metcon (Distance)

Fitness:

Every minute, on the minute for 16 minutes:

Even minutes – 10 Burpees

Odd minutes – 8 Tall Box Jumps

(you pick the height – jump up and step down)

*Note the height of your box.

Metcon (Weight)

Performance:

Every minute, on the minute, for 16 minutes:

Even minutes – 10 Burpees

Odd minutes – 5 Power Cleans

(use the heaviest weight you believe you can successfully handle – note weight used)