Press and MetCon
February 1, 2016
RDL/Oly/Skill
February 3, 2016

CrossFit Rome – CrossFit

Weighted Lunges

Fitness:

Every 2 Minutes for 16 Minutes (4 sets each) alternate between the following 2 movements.

Movement 1 – Walking Lunges x 16-20

Movement 2 – Seated Shoulder Press x 8-10

Back Squat

Performance:

Every 4 Minutes for 20 Minutes (5 sets)

Back Squat:

10 @ 70%

8 @ 75%

6 @ 80%

4 @ 85%

3 @ 90%

Metcon (AMRAP – Rounds and Reps)

Fitness and Performance:

In teams of 2-3, partners alternate complete rounds to complete as many rounds and reps as possible in 12 Minutes of:

12 KBS (53/35)

12 WallBalls (20/14)