Bench and 10 min Partner WOD
July 28, 2015
Back Squat & 10,9,8,7,6,5,4,3,2,1
July 30, 2015

CrossFit Rome – CrossFit

Metcon (5 Rounds for time)

Fitness:

Every 6 Minutes for 30 Minutes (5 sets) of:

Run 300m / Row 400m

12 Ring Rows / Pull-Ups

12 Kettlebell Swings

* You will score each round For Time.*

Metcon (5 Rounds for weight)

Performance:

Every 6 Minutes for 30 Minutes (5 sets) of:

Run 300m / Row 400m

12 Pull-Ups (Rx+ C2B)

1 ME Clean & Jerk

*You will score by weight*

Ex: Round 1 @ 115, Round 2 @ 125, Round 3 @ 135 Round 4 @ 145, Round 5 @ 150. Total will be all 5 weights combined.

115+125+135+145+150=670

Extra Credit

3 Sets

Core Work x 30-90 Seconds of (Planks, L-Sits, Sit-Ups, Truck Twist)

30 Second Rest

Banded Mobility / Foam Roller x 60-90 Seconds

30 Second Rest