Skill EMOM and Partner Leap Frog
February 28, 2016
SC and DL/FS and 4x2Min AMRAP
March 1, 2016

CrossFit Rome – CrossFit

Bench Press

Fitness and Performance:

Every 4 Minutes for 16 Minutes (4 sets)

Bench Press x 5

Rest 30 Seconds

Single Arm Bent Over Row x 8-10

Rest the remainder of the 4 minutes

OR

Compete the following strength below

Seated Strict Press

Fitness and Performance:

Every 4 Minutes for 16 Minutes (4 sets)

Seated Strict Press x 5

Rest 30 Seconds

Strict / Weighted Pull Ups

Rest the remainder of the 4 minutes

Metcon (Time)

Performance:

Complete the following for time:

500m Row

Then Complete 5 Rounds of:

10 x Shoulder to Overhead

10 x Knee Ups (or 15-20 Sit-Ups)

Metcon (Time)

Performance:

Complete the following for time:

500m Row

Then Complete 5 Rounds of:

10 x Shoulder to Overhead (115/75)

10 x T2B