Lunges and Partner (KBS/WB) Wod
December 1, 2015
OHS and CF Open 13.2
December 3, 2015

CrossFit Rome – CrossFit

Metcon (Time)

Fitness and Performance:

Complete the following for time:

– 1000m Row

– 100 Double Unders

– 1 Mile Run

* 20 Minute Cap. Scale as needed to make sure you come in under the 20 Minute cap.

* Sub for double unders are bar hops or jumping jacks

*Compare with 9/18/15

Tabata Sit-Ups (AMRAP – Reps)

8 Rounds

– 20 seconds ME AbMat Sit-Ups

– 10 seconds Rest