Cleans / DL&FS and 4Rd of 30/30 (PU/KBS/DU)
January 17, 2016
Back Sqauts and Team Wod (PC,BFB,AS)
January 19, 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 @ 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.