DL/PC and 12MIn EMOM
August 10, 2015
Pull-Up Skill and 2x5Min. AMRAP
August 12, 2015

CrossFit Rome – CrossFit

Bench Press

Fitness:

Four sets of:

Bench Press x 6-8 reps

Rest 45 seconds

Russian Step-Ups x 10 reps each leg

Rest 45 seconds

Hollow Rocks, Hollow Holds or Flutter Kicks x 30-45 seconds

Rest 45 seconds

Bench Press

Performance:

8@75%

6@80%

4@85%

3@90%

2@95%

Rest 2-3 Minutes between sets.

Metcon (Time)

Fitness:

Five rounds for time of:

Push-Press x 10 reps

Lateral Barbell Jump Overs x 20 reps

Metcon (Time)

Performance:

Five rounds for time of:

115/75 lb. Push Press x 10 reps

Double-Unders x 30 reps