Open Gym 2:00-4:00pm
November 14, 2015
Front Squat
November 16, 2015

CrossFit Rome – CrossFit

Seated Strict Press

Fitness:

Four sets of:

Seated DB/KB Shoulder Press x 6-8

Rest 45 seconds

Strict Pull-Ups x 6-8 reps

Rest 45 seconds

Kettlebell Swing x 15-20 reps

Rest 45 seconds

Shoulder Press

Performance:

4 Rounds

Strict Shoulder Press x 4-6

Rest 90 Seconds

Strict Pull Ups x 4-6 (Add weight if needed)

Rest 90 Seconds

Metcon (AMRAP – Rounds and Reps)

Fitness:

Every Minute on the Minute for 16 Minutes (8 minutes per partner).

In teams of two, with partners alternating every full minute, complete as many rounds as possible of:

5 Deadlifts

7 Push Ups

9 Sit-Ups

Metcon (AMRAP – Rounds and Reps)

Performance:

Every Minute on the Minute for 16 Minutes (8 minutes per partner).

In teams of two, with partners alternating every full minute, complete as many rounds as possible of:

3 Power Cleans (135/95 lbs)

6 Shoulder to Overhead (135/95 lbs)

9 Push-Ups