Pause OHS / FS and Row+30/20/10
December 9, 2015
9am Partner Wod
December 12, 2015

CrossFit Rome – CrossFit

Bench Press

Fitness:

Four sets of:

Bench Press x 6-8 reps @ 2011

Rest 45 seconds

Plank from Elbows x 45-60 seconds

Rest 45 seconds

Ring Rows x 8-10 reps @ 2111

Rest 45 seconds

Bench Press

Performance:

Every 3 minutes, for 15 minutes (5 sets):

Bench Press x 3 reps

Rest 2-3 minutes

Build to today’s heavy 3-RM.

Metcon (Time)

Fitness:

In teams of two, alternate full rounds and complete 5 each of:

20 Kettlebell Swings

20 Push-Ups

3RTD 2014 Wod#1 (Time)

Complete the following for time:

75 KBS (53/35) (Rx+ 70/53)

75 Burpees

**partition any way you want

*8 Minute Cap!
Performance