Bench Press and Annie
Cleans and 10 Minute Capacity Test
January 4, 2016Skill Work and 3 Rounds EMOM (10m,BS,Row,Burpee)
January 6, 2016CrossFit Rome – CrossFit
Bench Press
Fitness:
3-4 Rounds
Bench Press x 6-8
Rest 45 seconds
Ring Row x 6-8
Rest 45 Seconds
Single Leg Hip Bridge x 6-8 each leg
Rest 45 Seconds
Bench Press
Performance:
Every 4 Minutes for 16 Minutes (4 sets)
Bench Press x 10,10,10,8 @ 60,65,70,75%
Rest 30 Seconds
Bent Over KB Row x 8-10 each arm
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
