Shoulder Press and 10 Rd (Press/Burpee)
June 13, 2016
Gymnastics Skill Work and 3 Rd MinOn/MinOFF
June 15, 2016

CrossFit Rome – CrossFit

Back Squat

Fitness:

Three – Four rounds of:

Back Squat x 8 reps @ 3011

Rest 60 seconds

Seated Wall Slides x 5 @ 3131

Rest 60 seconds

Plank Hold x 60 Seconds

Rest 60 seconds

Back Squat

Performance:

Every 3 Minutes for 18 Minutes

*Set 1 – 5 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

*Set 6 – 2 reps @ 95%

Metcon (AMRAP – Rounds and Reps)

Fitness and Performance:

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

7 x T2B

14 x Wall Balls (20/14)

21 x Double Unders