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