Front Squat and Run/T2B/FS/T2B/Run
April 12, 2016
Make Up Strength and 21/15/9 Goat Wod
April 14, 2016

CrossFit Rome – CrossFit

Seated Strict Press

Fitness:

Every minute, on the minute, for 12 minutes:

Minute 1 – Supine Ring Rows x 8 reps @ 2111

Minute 2 – L-Seated DB/KB Press x 8 reps @ 2011

Minute 3 – Tempo Push-Ups x 10 reps @ 1111

Gymnastics Challenge

“Gymnastics Challenge”

Complete as many reps as possible for each of the following:

2 Minutes of Muscle-Ups (Bar or Ring) OR Ring Dips

Rest 60 seconds

2 Minutes of Alternating Pistols OR Alternating Rolls to a Candlestick

Rest 60 seconds

2 Minutes of Strict Handstand Push-Ups (or L-Seated DB Press)

Rest 60 seconds

2 Minutes of Strict Supinated-Grip Chest-to-Bar Pull-Ups

Rest 60 seconds

2 Minutes to establish a max effort L-Sit Hold

(you only get one attempt to hold for as long as possible)

Metcon (5 Rounds for reps)

Fitness and Performance:

Every minute, on the minute, for 15 minutes:

Minute 1 – 15 Kettlebell Swings (53/35) (Rx+ 70/53)

Minute 2 – 8 Burpee Box Jump-Overs (24″/20″)

Minute 3 – 200/150m Row