OTM x 30 (DU/Bur/KBS)
April 29, 2015
Trio Workout
May 1, 2015

CrossFit Rome – CrossFit

Bench Press

Fitness:

Four sets of:

Bench Press x 6 reps @ 2011

Rest 45 seconds

Bent-Over S. Arm Rows x 6-8 reps @ 2111

Rest 45 seconds

V-Ups or Sit-Ups x 10-20 reps

Rest 45 seconds

Bench Press

Performance:

Five sets of:

Bench Press x 5 reps @ 11X1

Rest 2 minutes

Metcon (Time)

Fitness:

Five rounds for time of:

– Run 200 Meters

– 10 Shoulder to Overhead

– 10 Pull-Ups

Metcon (Time)

Performance:

Five rounds for time of:

– Run 300 Meters

– 10 S2O (95/65) Rx+ (135/95)

– 10 Pull-Ups Rx+ (C2B)