PC and 4RFT and Skill Work
December 7, 2015
Pause OHS / FS and Row+30/20/10
December 9, 2015

CrossFit Rome – CrossFit

Skill Work

Fitness:

Every 90 seconds, for 18 minutes (4 sets of each):

Station 1 – Unsupported L-Seated DB/KB Press x 8 reps @ 2111

Station 2 – Strict Pull Ups (Alternate between Supinated and Pronated Grip) x 6-8 reps @ 2111

Station 3 – Side Planks x 30-45 Seconds

Skill Work

Performance:

Every 90 seconds, for 18 minutes (4 sets of each):

Station 1 – Strict HSPU x 6-8 reps @ 2111

Station 2 – Strict Pull Ups (Alternate between Supinated and Pronated Grip) x 6-8 reps @ 2111 (Add Weight if needed)

Station 3 – L-Sits x 15-30 Seconds

Metcon (AMRAP – Rounds and Reps)

Fitness and Performance:

Complete as many rounds and reps as possible in 7 minutes of:

7 Burpees

7 Box Jumps (24″/20″)

7 Toes to Bar