Press and 12 Minute AMRAP
October 19, 2015
C&J and Chipper MetCon
October 22, 2015

CrossFit Rome – CrossFit

Back Squat

Fitness:

Three sets of:

Back Squat x 8-10 reps @ 30X1

Rest 60 seconds

Russian Kettlebell Swings x 20 reps

Rest 60 seconds

Supine Ring Rows x 10-12 reps @ 2111

Rest 60 seconds

Back Squat

Performance:

Four sets of:

Back Squat x 6-8 reps @ 30X1

(challenge yourself, if you achieve 8 reps, you must increase the weight)

Rest 90 seconds

Wall Slides* x 5 reps @ 3030

Rest 90 seconds

*https://www.youtube.com/watch?v=a7nex97cNoo

Metcon (AMRAP – Rounds and Reps)

Fitness:

Complete as many rounds and reps as possible in 12 minutes of:

20 Calories on Rower

20 Alternating Reverse Lunges with KBs or DBs (This can also be subbed with weighted box step-ups)

Metcon (AMRAP – Rounds and Reps)

Performance:

Complete as many rounds and reps as possible in 12 minutes of:

– 10 Burpees

– 20 Alternating Reverse Lunges w/ KBs

– 30 Double-Unders

Mobility

The challenge before you leave is to take one pass through the Iron Scap circuit on the back of the X-Over Symmetry card the hangs on the wall.