Clean Complex and 2 x ME 500m Row
June 19, 2016
RDLS and 8 Min AMRAP (RKBS and FRRL/BSU) OR 10 Min AMRAP (RKBs/100m)
June 21, 2016

CrossFit Rome – CrossFit

Metcon (5 Rounds for time)

Fitness:

Every 6 minutes, for 30 minutes (5 sets):

Run 400 Meters

10 Wall Balls

10 Burpees

20 Walking Lunges (For a slightly harder effort, add DB/KB)

Metcon (5 Rounds for time)

Every 6 minutes, for 30 minutes (5 sets):

Run 400 Meters

12 Overhead Squats (115/75) (Rx+ 155/105)

12 Chest-to-Bar Pull-Ups

12 Box Jump-Overs (24″/20″)

Skill Work

Fitness:

Three sets of:

Supine Ring Rows x 10-12 reps @ 2111

Rest 60 seconds

Hollow Body Holds x 60 seconds

Rest 60 seconds

Performance:

Three sets of:

Alternating Bent Over Single Arm Rows x 10-12 reps @ 2111

Rest 60 seconds

Face-Down Chinese Planks x 60 seconds

Rest 60 seconds