12 Days of Christmas
December 19, 2015
Pause Front Squat and 3x3Min ME
December 22, 2015

CrossFit Rome – CrossFit

Bench Press

Fitness:

4 Rounds

Bench Press x 6-8

Rest 60 Seconds

Strict Pull Ups x 6-8

Rest 60 Seconds

Jump Rope Practice x 45-60 seconds

Rest 60 Seconds

Bench Press

Performance:

Every 3 Minutes for 15 Minutes perform (5 sets):

Bench Press x 4-6

– and –

30 Unbroken double unders

Metcon (Time)

Fitness:

Three rounds for time of:

20 KB Swings

10 Burpees

400 Meter Run

Metcon (Time)

Three rounds for time of:

20 KB Swings (53/35) (Rx+ 70/53)

15 Pull-Ups (Rx+ C2B)

400 Meter Run