Bulgarian Split Squat and Thruster/Burpees
November 4, 2015
Saturday Morning Wod – 9:00am
November 6, 2015

CrossFit Rome – CrossFit

Bench Press

Fitness:

Three sets of:

Bench Press x 8-10 reps @ 30X0

Rest 45 seconds

Kettlebell Swings x 20-25 reps

Rest 45 seconds

Elbows to High Plank x 10 reps

Rest 45 seconds

Ring Row x 8-10 reps @ 3111

Rest 45 seconds

Bench Press

Performance:

Three sets of:

Bench Press x 6-8 reps @ 20X0

Rest 15-20 seconds

Dynamic Push-Ups x 10-12 reps @ 10X0

Rest 2-3 minutes

Metcon (Time)

Fitness:

In teams of two, with only one partner working at a time, complete four sets each for time of:

Run 400m

20 Wall Ball Shots

Metcon (4 Rounds for reps)

Performance:

Against a 4-minute running clock, perform the following:

Run 400m

20 Wall Ball Shots (20/14)

Pull-Ups x Max Reps

(Rx+ Row 500/400m)

Rest 4 minutes between sets, and complete a total of four sets (32 minutes total).