Bench/S.Press and Skill Work and L-Sit/DU
January 12, 2016
Snatch/Clean Practice and CrossFit Open 11.1
January 13, 2016

CrossFit Rome – CrossFit

Weighted Lunges

Fitness:

Every 2 Minutes for 16 Minutes (4 sets each), alternate between the following 2 stations.

Station 1 (First 2 Minutes) – Walking Lunges x 16-20

Station 2 (Second 2 Minutes) – 45-60 seconds static midline hold (Plank/Side Plank/Hollowbody)

Back Squat

Performance:

Every 4 Minutes for 16 Minutes (4 Sets)

Back Squat x 8 @ 60,65,70,75%

Metcon (Time)

Fitness:

With a Partner, complete the following:

21,18,15,12,9

– Burpee

– Box Jump Overs / Box Step Overs

– KBS

*While person 1 does the first 21 reps, person 2 rows for calories. When person 1 finishes, person 2 does the 21 reps while person 1 rows for calories. You will continue with this pattern through 18,15,12,&9.

*Post your total calories in comments.

Metcon (Time)

Performance:

Complete the following for time:

21/18/15/12/9

– Burpee Box Jump Over (24/20)

– KBS (70/53)