DL and 4x2MinAMRAP
October 25, 2015
Back Squats and 10minAMRAP
October 27, 2015

CrossFit Rome – CrossFit

Metcon (3 Rounds for reps)

Fitness:

Round 1)

Complete as many rounds and reps as possible in 7 minutes of:

Row 15 Calories

20/15 HR Push-Ups

Rest 7 minutes

Round 2)

Complete as many rounds and reps as possible in 7 minutes of:

60 Jump Rope Singles

15 Pull Ups

Rest 7 minutes

Round 3)

Complete as many rounds and reps as possible in 7 minutes of:

20 Box Jumps

10 Push Press

Metcon (3 Rounds for reps)

Performance:

Round 1)

Complete as many rounds and reps as possible in 7 minutes of:

Row 20 Calories

20/15 Hand-Release Push-Ups

Rest 7 minutes

Round 2)

Complete as many rounds and reps as possible in 7 minutes of:

40 Double-Unders

15 Pull Ups

Rest 7 minutes

Round 3)

Complete as many rounds and reps as possible in 7 minutes of:

20 Box Jumps (24″/20″)

10/5 Ring Dips