Back Squat and 4RFT(Bur/WB/Run)
March 13, 2016
Deadlift / Box Jump and 1996
March 15, 2016

CrossFit Rome – CrossFit

Bench Press

Fitness and Performance:

Every 2 minutes, for 16 minutes (4 sets of each):

Station 1 – 2 Weighted Pull-Ups + 4 Strict Pronated + 6 Supinated-Grip Pull-Ups

(if you’re still working on your first pull-ups, try 2-3 slow negatives + 5-6 Band Assisted Strict Pull-Ups)

Station 2 – Bench Press – OR – Strict Press x 8 reps @ 20X1

Shoulder Press

Metcon (Time)

Fitness:

For time:

Row 1000 Meters

3 Rounds

30 Sit-Ups

20 HR Push Ups

Metcon (Time)

For time:

Row 1000 Meters

20 Strict Handstand Push-Ups

30 Ring Dips

40 HR Perfect Push-Ups