3×30 Sec. Skill and 5x5min
May 27, 2015
Nutrition Talk today at 2:00
May 30, 2015

CrossFit Rome – CrossFit

Bench Press

Fitness:

3 Rounds

Bench Press x 6-8

Rest 60 Seconds

Strict Pull Ups / Ring Rows x 8-12

Rest 60 Seconds

Russian Twist (KB Side Taps) x 20-30 Seconds

Rest 60 Seconds

Bench Press

Performance:

5 Rounds

Bench Press x 4-6

Rest 30 Seconds

Strict / Weighted Pull Ups x 4-6 (Change hand position every round)

Rest 90 Seconds

Metcon (AMRAP – Rounds and Reps)

Fitness and Performance:

12 Minute Partner Leap Frog

With a partner, leap frog each movement for as many rounds and reps as possible for 12 minutes.

Rx

7 x Hang Cleans (95/65)

7 x Box Jumps (24/20)

7 x Deadlift (155/105)

Rx+

7 x Hang Cleans (135/95)

7 x Box Jumps (30/24)

7 x Deadlifts (225/155)