Team Wod
BS/Lunge and 20Min Amrap
July 9, 2015Open Gym – 2:00-4:00pm
July 11, 2015CrossFit Rome – CrossFit
Metcon (Time)
Team Wod – 8:30 am
“Beach Muscles”
In teams of two, with only one partner working at a time, complete the following for time:
1600 Meter Relay Run (alternating 200 or 400 meters)
immediately followed by…
20 rounds (partners alternating full rounds) of…
4 Strict Supinated-Grip Pull-Ups
6 Ring Dips
8 Push-Ups
10 Air Squats
immediately followed by…
1600 Meter Relay Run (alternating 200 or 400 meters)
