Olympic Skill Work and 21/18/15/12/9 (KB,BJ,100m)
January 7, 2016
Team Wod
January 9, 2016

CrossFit 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