Clean and 5 Minute Capacity Test
August 18, 2015
Back Squat and 3Rd MetCon
August 20, 2015

CrossFit Rome – CrossFit

Skill Work

Fitness and Performance:

Every 2 minutes, for 18 minutes:

Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds

(OR Strict Pulls + Strict Dips x 3-5 reps or each)

Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters OR HS Holds x 45 Seconds

(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

Minutes 5-6, 11-12 & 17-18:

L-Sit Hold x 45 seconds accumulated time OR Weighted Planks or Hollow Bodies x 45 Seconds

Metcon (2 Rounds for reps)

Fitness:

4 Minute ME Row for Calories

Rest 2 Minutes

2 Minute ME Box Step Up (This should be a short box)

Rest 2 Minutes

800m Run

*Post your 800m time below.

800m Run (Time)

Max Effort 800m Run

Metcon (2 Rounds for reps)

Performance:

4 Minute ME Row for Calories

Rest 2 Minutes

2 Minute ME Double Unders

Rest 2 Minutes

800m Medball Run (20/14)

*Post MedBall time below.

800m MedBall Run (Time)

Max Effort 800m MedBall Run