Deadlift and 3Rd Metcon
July 20, 2015
Lift and Death by Burpees
July 22, 2015

CrossFit Rome – CrossFit

Bench Press

Fitness:

Every 2 minutes, for 18 minutes (3 sets of each):

Station 1 – Bench Press x 8-10

Station 2 – Inverted Snow Angel x 15-20

Station 3 – Side Plank x 30-45 Seconds, each side.

Bench Press

Performance:

Bench Press

10 @ 65%

10 @ 70%

8 @ 75%

6 @ 80%

* Rest 3-4 Minutes between sets. Use this time to work on L-Sits, Planks, or Hollowbodies.

Metcon (AMRAP – Rounds and Reps)

Fitness and Performance:

Four sets of 3-minute sprints of either:

“Cindy”

5 Pull-Ups

10 Push-Ups

15 Air Squats

– OR –

“Mary”

5 Handstand Push-Ups

10 Pistols (alternating legs)

15 Pull-Ups

Perform as many rounds as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score total number of rounds completed.