Oly Complex and 8MinAMRAP
June 8, 2015
Front Squat and 5RFT
June 10, 2015

CrossFit Rome – CrossFit

Skill Work

Fitness:

Every minute, on the minute, for 15 minutes:

Minute 1 – 40 seconds of Jump Rope Technique Work / Double Unders

Minute 2 – 6-8 Strict L-Seated Ring Pull-Ups or Assisted Ring Pull-Ups

Minute 3 – Bear Crawls 20-40 Yards

Skill Work

Performance:

Every minute, on the minute, for 15 minutes:

Minute 1 – 2-4 Muscle Ups (Ring or Bar)

Minute 2 – 8-12 Roll To a Candle Stick (alternating).

Minute 3 – 30-45 Seconds Nose to Wall Hold

Metcon (AMRAP – Rounds and Reps)

Fitness:

Four sets for max rounds and reps against a 3-minute running clock of:

Run 100 Meters

15 Sit-Ups

10 Ball Slams

Rest 3 minutes between sets.

Metcon (AMRAP – Rounds and Reps)

Performance:

Four sets for max rounds and reps against a 3-minute running clock of:

Run 100 Meters

10 Toes to Bar

10 Ball Slams

Rest 3 minutes between sets.