Weighted Lunges/Snatch Complex/Clean Complex (Air Squat/PC MetCon)
May 22, 2016
30 Minute Partner WOD
May 24, 2016

CrossFit Rome – CrossFit

Bench Press

Fitness and Performance: Every 3 Minutes for 15 Minutes (5 Sets)

Bench Press x 5 reps

Metcon (AMRAP – Rounds and Reps)

Fitness:

Complete as Many Rounds and Reps as possible in 15 Minutes of:

25 Bar Hops

15 Ring Rows

5 Hand Release Push-Ups

Metcon (AMRAP – Rounds and Reps)

Performance:

Complete as Many Rounds and Reps as possible in 15 Minutes of:

55 Double Unders

15 Pull-Ups (RX+ C2B)

5 Handstand Push-Ups (RX+ Strict)

Tabata Sit-Ups (AMRAP – Reps)

8 Rounds

– 20 seconds ME AbMat Sit-Ups

– 10 seconds Rest