Deadlift / Box Jumps and CF Open 12.1
February 22, 2016
4 Round Row/Run and Make Up Strength / Mobility
February 24, 2016

CrossFit Rome – CrossFit

Seated Strict Press

Fitness:

Every 90 seconds for 18 Minutes (6 sets):

Movement 1 – Seated Strict Press x 4-6 reps

Movement 2 – Pull Ups / Ring Rows x 4-6

Push Press

Performance:

5 Rounds of the following:

Push Press x 3-5

Rest 30 Seconds

Strict Weighted Pull-Ups x 3-5

Rest 2 Minutes

Metcon (5 Rounds for reps)

Fitness and Performance:

For Max Reps (or Calories):

2 Minutes Row for Calories

Rest 2 minutes

2 Minutes Max Reps Ball Slams (30/25)

Rest 2 minutes

2 Minutes Max Reps Double Unders

Rest 2 minutes

2 Minutes Max Reps Sit Ups

Rest 2 minutes

2 Minutes Max Reps 10m Shuttle Run

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