3 Round MetCon and 1 Mile Run
November 9, 2015
Back Squat and 10 Min MetCon(TTB/WB/KBS)
November 11, 2015

CrossFit Rome – CrossFit

Shoulder Press

Fitness:

Three-Four sets of:

Single-Arm Dumbbell Row x 8-10 reps @ 2111

Rest 45 seconds

Shoulder Press x 8-10 reps @ 2011

Rest 45 seconds

Plank x 45-60 Seconds

Rest 45 seconds

Mountain Climbers x 30 reps

Rest 45 seconds

Split Jerk

Performance:

Take 15-20 minutes to practice and build to a challenging Split / Push Jerk

Metcon (4 Rounds for reps)

Fitness

Against a 2-minute running clock, complete:

Row – or – Run 300 Meters

ME Ball Slams

Rest 2 minutes between sets, and complete a total of four sets

Metcon (4 Rounds for reps)

Performance:

Against a 2-minute running clock, complete:

Row 300 Meters

115/75 lb Push Press x max reps

Rest 2 minutes between sets, and complete a total of four sets.

Mobility

Go through the Iron Scap movements on the back of the X-Over Symmetry card.