Three Wise Men
November 17, 2015
Snatch/Clean Complex and 8MinPartner Wod
November 19, 2015

CrossFit Rome – CrossFit

Bench Press

Fitness and Performance:

You will have 12 Minutes to accomplish the following…..

Five sets of:

– Bench Press x 4-6 reps @ 2011

– Double KB Farmer’s Carry x 100 Meters

*Note weight of your KBs

Metcon (Calories)

Fitness and Performance:

With a partner, accumulate as many calories as possible in 10 Minutes. Switch every minute.

Metcon (2 Rounds for reps)

Fitness and Performance:

4 Sets of the following:

– 30 Seconds ME Single Unders (Rx+ Double Unders)

– 30 Seconds Rest

– 30 Seconds ME HollowBody (Rx+ L-Sit)

– 30 Seconds Rest

*You note the second you break on your midline movement. You can have a max of 30 seconds but if you break at 17 seconds, you cannot rest for a couple of seconds and start back.

Record your numbers the following way:

Round 1 = Total number of Jump Rope

Round 2 = Total number of seconds of your midline work.