RDL – OR – 3 Rep HPC and 15 Min EMOM (KBS,BBJO,Row)
May 30, 2016
Deadlift and Tall Box Jumps
June 1, 2016

CrossFit Rome – CrossFit

Shoulder Press

Fitness and Performance:

Every 3 Minutes for 15 Minutes:

Strict Press x 3 (Build over the course of the 5 sets to a heavy 3 rep)

Use the time in between sets to work on mobility.

Metcon (AMRAP – Rounds and Reps)

Fitness:

In 10 Minutes, complete as many rounds and reps as possible of the following:

6 Push Press

12 Front Rack Reverse Lunges

12 Sit-Ups

24 Bar Hops

Metcon (AMRAP – Rounds and Reps)

Performance:

In 10 Minutes, complete as many rounds and reps as possible of the following:

6 Push Press (75/55) (Rx+ 115/75)

12 FRRL (75/55) (Rx+ 115/75)

6 Toes to Bar

18 Double Unders (Rx+ Unbroken DU)

Metcon (Weight)

Extra Credit:

With a partner choose an object (Ex – 1 or 2 sand bags, a heavy KB, each other…) and alternate who is working and move the object 800m.

Note what the object was in the comments.