Little Foot
November 19, 2020
5K Run
November 20, 2020

CrossFit Rome – CrossFit Masters

Shoulder Press (Build to a heavy single)

Set 1 — 6 reps

Set 2 — 5 reps

Set 3 — 4 reps

Set 4 — 3 reps

Set 5 — 2 reps

Set 6 — 1 rep

Miracle-Gro Masters (Time)

“Miracle-Gro”

4 Rounds For Time:

200 Meter Run

30 Jumps/Heel Raise

6 Strict Presses
## DESCRIPTION

## GENERAL

* The strict press is the focus of this two-part workout

* Part 1: We’ll take the bar out of the rack as we build to a heavy single

* Part 2: The lighter barbell comes from the floor or we can use 2 dumbbells

* Looking for the 4-round triplet to take between 12-18 minutes to complete

## STRICT PRESS

* Choose a weight for the metcon that allows you to complete the 6 reps in 1 set each round

## RUN

* This station is intended to be completed in right around 1-2 minutes

## JUMPS

*Options include: jump rope, line hops, or heel raises for today.