Press and 10MinAMRAP(BJ,PP,PU)
January 18, 2016
Olympic Skill Work (Hang Snatch) and Skill Work and Bonus 1000m Row
January 20, 2016

CrossFit Rome – CrossFit

Weighted Lunges

Fitness:

Every 3 Minutes for 12-15 Minutes (4-5 sets each), alternate between the following 2 Movements.

Movement 1 – Walking Lunges x 16-20 – OR – Weighted Box Step Ups

Movement 2 – Trap 3 shoulder raise x 8-10

Back Squat

Performance:

Every 3 Minutes for 15 Minutes (5 Sets)

Back Squat x 6 @ 60,65,70,75,80%

Metcon (AMRAP – Rounds and Reps)

Fitness:

In teams of three, relay to complete as many rounds and reps as possible in 12 minutes of:

15 Calorie Row

10 Burpees

Metcon (AMRAP – Rounds and Reps)

Performance:

In teams of three, relay to complete as many rounds and reps as possible in 12 minutes of:

3 Power Cleans (135/95) (Rx+ 185/135 lbs)

5 Bar Facing Burpees

7 Air Squats