SC and DL/FS and Row,KBS,WB and Skill Work
February 7, 2016
Back Squat / Lunges and 3RFT
February 9, 2016

CrossFit Rome – CrossFit

Bench Press

Fitness and Performance:

Every 3 Minutes for 15 Minutes (5 sets)

Pick Either:

Bench Press

-OR-

Strict Press

and Perform

5 @ 70%

5 @ 80%

4 @ 85%

3 @ 90%

2 @ 95%

Post your last set in Wodify

Shoulder Press

Metcon (AMRAP – Rounds and Reps)

Fitness:

Complete as many rounds and reps as possible in 12 minutes of:

5 Strict Handstand Push-Ups or L-Seated DB Press

10 Toes to Bar / Knee Ups

15 Ring Dips or Push-Ups

30 Double-Unders or Lateral Jumps Over Parallette

Metcon (AMRAP – Rounds and Reps)

Performance:

Complete as many rounds and reps as possible in 12 minutes of:

5 Strict Handstand Push-Ups

10 Toes to Bar

15 Ring Dips

30 Double-Unders