Bench Press and 3 RFT (KBS/PU/400m)
12 Days of Christmas
December 19, 2015Pause Front Squat and 3x3Min ME
December 22, 2015CrossFit 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
