Gymnastic Challenge and Barbell Skill Work – OR – Air Assault

Front Squat / Overhead Squat and 3RFT (400m,21WB,12BJO)
May 17, 2016
Make Up Strength Day and 12 Min Partner Wod
May 19, 2016

CrossFit Rome – CrossFit

Gymnastics Challenge

“Gymnastics Challenge”

Complete as many reps as possible for each of the following:

2 Minutes of Muscle-Ups (Bar or Ring) OR Ring Dips

Rest 60 seconds

2 Minutes of Alternating Pistols OR Alternating Rolls to a Candlestick

Rest 60 seconds

2 Minutes of Strict Handstand Push-Ups (or L-Seated DB Press)

Rest 60 seconds

2 Minutes of Strict Supinated-Grip Chest-to-Bar Pull-Ups

Rest 60 seconds

2 Minutes to establish a max effort L-Sit Hold

(you only get one attempt to hold for as long as possible)
Compare Your Results with 4/14/16

Metcon (Weight)


Elephant Wod

Every Minute on the Minute for 15 Minutes.

3 x TnG Power Cleans

Your score will be total weight lifted over the course of the 15 minutes.

Air Assault (Time)

3 Rounds For Time of:

100 Jump Ropes

10 Pull-Ups

Row 200 Meters

20 KBS (53/35)

20 Ball Slams (30/25)

Run 400 Meters

40 Squats

40 Sit-Ups