No Saturday Class
January 29, 2016
Press and Partner MetCon
February 2, 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

8 @ 75%

6 @ 80%

4 @ 85%

3 @ 90%

2 @ 95%

Post your last set in Wodify

Shoulder Press

Metcon (AMRAP – Rounds and Reps)

Fitness:

7 Minute AMRAP:

5 Deadlifts

10 Burpees

30 Bar hops or 60 singles

*Post DL weight in Notes*

Metcon (AMRAP – Rounds and Reps)

Performance:

7 Minute AMRAP

5 Power Cleans (135/95) RX+ (155/115)

10 Over The Bar Burpees

30 Double Unders RX+ Unbroken DU’s

Skill Work

4-6 Rounds

30 sec work

30 sec rest

L-Sits/Hollow Hold/Plank

Choose one of the movements and complete 4-6 Rounds.