No Sunday Open Gym
November 28, 2015
Press and 8 Min MetCon
November 30, 2015

CrossFit Rome – CrossFit

Goblet Squat

Fitness:

Five sets of:

Kettlebell Swings x 20 reps

Rest 30 seconds

Dumbbell Front Squats x 8-10 reps @ 20X1

Rest 30 seconds

Ring Rows x 8-10 reps @ 2111

Rest 30 seconds

Power Clean

Performance:

Every 2 minutes, for 20 minutes (5 sets of each):

Station 1 – Power Clean x 1.1.1.1

(rest 10 seconds between singles)

Station 2 – Weighted Pull-Ups x 2-3 reps @ 21X0

*Post weights of Pull-Ups in comments

Metcon (Time)

Fitness:

Three sets for times of:

Burpees x 15 reps

200 Meter Run

Rest 2 minutes

Metcon (Time)

Performance:

Three rounds for time of:

10 Power Cleans (155/105 lbs)

10 Burpee Box Jumps (24″/20″)