Cleans and 10 Minute Capacity Test
January 4, 2016
Skill Work and 3 Rounds EMOM (10m,BS,Row,Burpee)
January 6, 2016

CrossFit 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