Front Squat and 3Rd(HSC/Burpee or KBS/Burpee)
July 5, 2015
Partner Wod and Mile Run OR 800m Farmers Walk
July 7, 2015

CrossFit Rome – CrossFit

Bench Press

Fitness:

Every minute, on the minute, for 15 minutes (5 sets of each):

Minute 1 – Bench Press x 8-10 reps

Minute 2 – Single Leg Hip Bridges x 20 reps

Minute 3 – 45-60 seconds of Double-Under Practice

Bench Press

Performance:

Every 3 minutes, for 15 minutes (5 sets):

Bench Press x 3

Rest 20 seconds

Heavy Russian Kettlebell Swings x 12-15

*Build over the course of the 5 sets to a heavy triple.

Metcon (AMRAP – Rounds and Reps)

Fitness:

Complete as many rounds and reps as possible in 10 minutes of:

15 Ball Slams

100 Meter Run

15 Push-Ups or Stationary Dips

100 Meter Run

Metcon (AMRAP – Rounds and Reps)

Performance:

Complete as many rounds and reps as possible in 10 minutes of:

15 Ball Slam (30/20)

100 Meter Run

10 Ring Dips (or 5 Muscle-Ups = Rx+)

100 Meter Run

Bent Over Row

Extra Credit:

Two sets of:

– Single-Arm Dumbbell Row x 8-10 reps

Rest 30 Seconds

– 1 Minute ME Sit-Ups

Rest as needed