Lift and 9MinLadder / Partner Wod
May 18, 2015
OHS and DU/WB/Bur/WB/DU
May 20, 2015

CrossFit Rome – CrossFit

Metcon (6 Rounds for time)

Fitness:

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

– Run 200 Meters

– 12 x Box Jump Overs

– 15 x Ball Slams

– 18 x Sit-Ups

Metcon (6 Rounds for time)

Performance:

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

– Run 300 Meters w/ Sandbag

– 9 x T2B

– 12 x Box Jump Overs (24/20)

– 15 x Ball Slams (25/20)

Mobility

Spend 10 Minutes at the end of class working on at least 2 of your movement issues that need work. Ask the coach for suggestions if you need help.