SC and DL/FS and 10 Min AMRAP (G2O,BOTB,PU)
February 14, 2016
Back Squat and WB/T2B or Run/WB/SU
February 16, 2016

CrossFit Rome – CrossFit

Bench Press

Fitness and Performance:

Every 3 Minutes for 21 Minutes (7 sets)

Pick Either:

Bench Press

-OR-

Strict Press

and Perform

5 @ 60%

5 @ 70%

4 @ 80%

3 @ 90%

2 @ 95%

1 @ 100%

1 @ 100+%

Post your last set in Wodify

Shoulder Press

Metcon (Weight)

Fitness and Performance:

Every minute, on the minute, for 21 minutes:

Minute 1 – Russian Kettlebell Swings x 15 reps

Minute 2 – Push Press x 15 reps

(choose a weight that will challenge you in sets 4 & 5)

Minute 3 – Double-Unders x 40 reps

*Rx is completing all the reps inside each minute of every round.

** Post weight for your KBS and your PP