Snatch/Overhead Squat and 7MinAMRAP and 500m Row
December 28, 2015
Deadlift and 10MinEMOM (DL/Burpee)
December 30, 2015

CrossFit Rome – CrossFit

Skill Work

Fitness and Performance:

Every 2 minutes, for 12 minutes:

Minutes 1-2 & 7-8: Supinated-Grip Strict Pull-Ups x 3-8 reps – OR – Ring Rows x 8-12 – OR – MU x 2-5

Minutes 3-4 & 9-10: L-Sit Hold x 30 seconds accumulated time – OR – Hollowbody x 60 seconds accumulated time

Minutes 5-6 & 11-12: Handstand Walk x 10 meters OR 45-60 second Handstand Hold – OR – 3-5 Wall Climbs

Metcon (Time)

Fitness:

Four rounds for time of:

14 Ball Slams

14 Push Ups

14 Sit-Ups

300 Meter Run

Metcon (Time)

Performance:

Four rounds for time of:

14 S2O (115/75 lbs)

14 Toes to Bar

400 Meter Run