Bench Press and 4x4Min(Row,WB,PU)
November 5, 2015
Open Gym – cancelled
November 7, 2015

CrossFit Rome – CrossFit

Metcon (AMRAP – Rounds and Reps)

Leap Frog Partner WOD: 2 Rounds

3 min AMPRAPS 2 min rest bw stations

Station 1

6 Push Press (135/95)

9 Burpees

12 Lunges (45/25)

Station 2

6 Dead Lift (225/155)

9 KB Swings (70/53)

12 Wall Ball (20/14)

Station 3

6 Hang Clean (135/95)

9 Box Jump (24/20)

12 Ball Slam (30/20)

Station 4

6 Front Squat (135/95)

9 Toes 2 Bar

12 Mountain Climbers (12 Each Leg)