Skill Work and 7 Minute AMRAP
December 8, 2015
Bench Press and 8 Minute Cap (KBS/Burpee)
December 10, 2015

CrossFit Rome – CrossFit

Paused Front Squat

Four sets of:

Pause Front Squats x 6 reps @ 31X1

Rest 3 minutes

All four sets should be heavier, working sets.

Paused Overhead Squats

Four sets of:

Pause Overhead Squats x 6 reps @ 31X1

Rest 3 minutes

All four sets should be heavier, working sets.

Metcon (AMRAP – Rounds and Reps)

Fitness:

Against a 10-minute running clock, complete the following:

Row 1000 Meters

immediately followed by…

As many rounds and reps as possible of:

30 Mountain Climbers

20 Wall Ball Shots (20/14)

10 Push-Ups

Metcon (AMRAP – Rounds and Reps)

Performance:

Against a 10-minute running clock, complete the following:

Row 1000 Meters

immediately followed by…

As many rounds and reps as possible of:

30 Unbroken Double-Unders

20 Wall Ball Shots (20/14 lbs)

10 Ring Dips