BS and CF Open 14.4
Olympic Skill Work and 21/18/15/12/9 (KB,BJ,100m)
January 7, 2016Team Wod
January 9, 2016CrossFit Rome – CrossFit
Back Squat
Fitness and Performance:
Every 4 minutes for 12 minutes (3 sets)
Back Squat x 10 @ 60,65,70%
*For the fitness option, disregard %s and just build over the three sets.
Metcon (Time)
Fitness:
For Time, complete the following:
30 Calorie Row
30 Sit-Ups
30 Wall Balls
30 Ring Row / Pull Ups
30 Burpees
300m Run
* 14:00 min cap
CrossFit Games Open 14.4 (AMRAP – Reps)
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups
Performance
