Press and 10MinAMRAP(BJ,PP,PU)
Cleans / DL&FS and 4Rd of 30/30 (PU/KBS/DU)
January 17, 2016Back Sqauts and Team Wod (PC,BFB,AS)
January 19, 2016CrossFit 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 @ 70%
8 @ 75%
6 @ 80%
5 @ 85%
Post your last set in Wodify
Shoulder Press
Metcon (AMRAP – Rounds and Reps)
Fitness and Performance:
Complete as many rounds and reps as possible in 10 minutes of:
15 Box Jumps (24/20)
12 Shoulder to Overhead (115/85)
9 Pull Ups
Skill Work
Midline Work
Tabata Sit-Ups as a group
Rx+
Reverse the Work and Rest and do 8 rounds of 10 seconds L-Sit Hold and 20 Seconds rest.
