Snatch / Clean Work and 20MinEMOM
October 14, 2015
Partner Wod
October 16, 2015

CrossFit Rome – CrossFit

Bench Press

Fitness and Performance:

Every four minutes, for 16 minutes (4 sets) of:

Bench Press x 6-8 reps

Pull-Ups x Max Reps (OR…Strict Pull-Ups x Max Reps)

*Note total pull ups below.

Pull-ups

Metcon (Time)

Fitness and Performance:

For time:

40/30 Hand Release (2 hands to your KB) Push-Ups

300 Meter Run

30 Heavy Kettlebell Swings

300 Meter Run

40/30 HR Push-Ups

300 Meter Run

30 Heavy Kettlebell Swings

300 Meter Run