BS/Lunge and 20Min Amrap
July 9, 2015
Open Gym – 2:00-4:00pm
July 11, 2015

CrossFit 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)