Team Wod
January 9, 2016
Bench/S.Press and Skill Work and L-Sit/DU
January 12, 2016

CrossFit Rome – CrossFit

Deadlift

Fitness:

Every 2 minutes for 20 minutes (5 sets each), alternate between the following 2 movements:

– Deadlift x 5

– Front Squat x 5 (Post your FS weights below)

Front Squat

Fitness

Squat Clean

Performance:

Every 4 minutes, for 20 Minutes (5 sets)

5 @ 60,65,70%

3 @ 75,80%

Metcon (AMRAP – Rounds and Reps)

Fitness and Performance:

Complete as many rounds as possible in 2 minutes of the following:

6 x Burpees (Rx+ 6″ Target)

9 x Pull Ups (Rx+ C2B)

12 x Wall Balls (20/14) (Rx+ 30/20)

.

*Rest 2 Minutes after each working set. Complete a total of 4 sets.