Gymnastic Skill Work and EMOM Skill
April 27, 2016
Saturday morning wod – 9:00am
April 29, 2016

CrossFit Rome – CrossFit

Make Up Day

Fitness and Performance:

Make Up Strength Day

Monday – Squat Cleans, Squat Snatch, or Deadlift / Lunges

Tuesday – Press Progression and Pull Ups

Wednesday – Front Squat or Overhead Squat

Thursday – Gymnastics Skill Work

Metcon (Time)

Fitness:

Complete the following for time:

400m Run

30 Box Jumps or Box Step Ups

20 Pull-Ups /. Ring Rows

10 Deadlifts

20 Pull-Ups / Ring Rows

30 Box Jumps or Box Step Ups

400m Run

Metcon (Time)

Performance:

Complete the following for time:

400m Run

30 Box Jumps (24/20)

20 Pull Ups

10 Power Cleans (135/95) (Rx+ 185/135)

20 Pull Ups

30 Box Jumps (24/20)

400m Run