Press and 8 Min MetCon
November 30, 2015
Running Technique and MetCon (1000,100,1)
December 2, 2015

CrossFit Rome – CrossFit

Weighted Lunges

Fitness:

Four sets of:

Dumbbell Walking Lunges x 20 steps @ 1010

Rest 45 seconds

Single Arm Dumbbell Row x 10 reps each arm @ 2111

Rest 45 seconds

Plank Hold x 45 seconds

Rest 45 seconds

Weighted Lunges

Performance:

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

– 20 Dumbbell Walking Lunges (heavy)

– 20/15 Ring Dips

Metcon (Time)

Fitness and Performance:

In teams of two, alternating after full rounds, complete 10 rounds total (5 rounds each) for time of:

20 Kettlebell Swings (53/35)

15 Wall Ball Shots (20/14)