Squat Clean and 4x2on2off(Burp/PU/WB)
January 11, 2016
Back Squat and 21/18/15/12/9 (BBJ/KBS)
January 13, 2016

CrossFit Rome – CrossFit

Bench Press

Fitness and Performance

Every 3 Minutes for 12 Minutes (4 Sets)

Pick Either:

Bench Press

– OR –

Strict Press

and Perform

10 @ 65%

10 @ 70%

8 @ 75%

6 @ 80%

Post your last set in Wodify

Shoulder Press

Skill Work

Fitness and Performance:

Every 2 minutes, for 18 minutes (3 sets of each):

Station 1 – 10-15 HSPU – OR – 4-6 Wall Climbs or 20-40m Bear Crawl

Station 2 – 10-15 Ring Dips – OR – 10-15 Perfect Push Ups

Station 3 – Role to Candle Stick x 5-10 each leg – OR – Russian Step Up x 8-12 each leg

Skill Work

Fitness and Performance:

Every 90 Seconds for 9 Minutes (3 sets)

Station 1 – 15-30 Second L-Sit – OR – 20-30 Sit Ups

Station 2 – 45 Second ME Double Under