Press / Pull and 8 Min ME Row (calories) and Sit-Up/Push Up Ladder

3 Pos. Snatch or Clean / Sumo Deadlift and 4 x 2 Min AMRAP (SC/Burp)
June 5, 2016
20rep BS OR FRRL and 9/15/21/15/9 (WB/BJ/200m)
June 7, 2016

CrossFit Rome – CrossFit

Shoulder Press

Fitness and Performance:

Every 2 minutes, for 16 minutes (4 sets of each):

Station 1 – 2 Weighted Pull-Ups + 4 Strict Pronated + 6 Supinated-Grip Pull-Ups

(if you’re still working on your first pull-ups, try 2-3 slow negatives + 5-6 Band Assisted Strict Pull-Ups)

Station 2 – Shoulder Press x 8 reps @ 20X1

*Choose either shoulder press OR bench press

Bench Press

Fitness and Performance:

Every 2 minutes, for 16 minutes (4 sets of each):

Station 1 – 2 Weighted Pull-Ups + 4 Strict Pronated + 6 Supinated-Grip Pull-Ups

(if you’re still working on your first pull-ups, try 2-3 slow negatives + 5-6 Band Assisted Strict Pull-Ups)

Station 2 – Bench Press x 8 reps @ 20X1

*Choose either shoulder press OR bench press

Metcon (Calories)

Fitness and Performance:

8 Minute ME Row for Calories

Metcon (AMRAP – Rounds)

Fitness and Performance:

In a group of 3 (any more than 3, start pairing people together as one person):

Complete 1 sit-up and 1 push-up up to a set number

10 = 55 reps of each

12 = 78

14 = 105

16 = 136

* Pick a stopping point with your group and note your last completed round.