Squat and 4x2Min AMRAP
November 1, 2015
Cleans/DL and 3RFT
November 3, 2015

CrossFit Rome – CrossFit

Shoulder Press

Fitness:

Four sets of:

Shoulder Press x 8-10 reps @ 2010

Rest 45 seconds

Russian Step-Ups with Dumbbells x 8-10 reps each leg @ 20X0

Rest 45 seconds

Toes to Bar x 7-10 reps

Rest 45 seconds

Shoulder Press

Performance:

Every 3 minutes, for 15 minutes (5 sets):

Shoulder Press x 3-5 reps @ 20X1

Rest 2-3 minutes

If you achieve 5 successful reps, increase the load in the next set.

Metcon (AMRAP – Rounds and Reps)

Fitness:

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

8 Burpee

12 Box Jump Overs

16 Sit-Ups

100 Meter Run

Metcon (AMRAP – Rounds and Reps)

Performance:

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

6 Strict Handstand Push-Ups

9 Ring Dips

12 Toes to Bar

* (2:1 Burpee to HSPU if you start to fail)