Make Up Strength Day and 13 Min AMRAP (HC,Th,PU,Run)

Clean Complex / Gymnastic Skill – OR – 30 Min. AMRAP (Dirty Thirty on the Run)
May 11, 2016
Team Wod
May 13, 2016

CrossFit Rome – CrossFit

Make Up Day

Fitness and Performance:

Make Up Strength Day

Monday – Squat Cleans, Squat Snatch, OR Deadlifts

Tuesday – Press Progression

Wednesday – Front Squat OR Overhead Squat

Thursday – Bar Complex / Gym. Skill Work

Metcon (AMRAP – Rounds and Reps)

Fitness:

In 13 Minutes, complete as many rounds and reps as possible of the following:

5 Goblet Squats

7 KBS

9 Pull Ups / Ring Rows

100m Run

Metcon (AMRAP – Rounds and Reps)

Performance:

In 13 Minutes, complete as many rounds and reps as possible of the following:

5 Hang Power Cleans (75/55)

7 Thrusters (75/55)

9 Pull-Ups

100m Run

Rx+

5 HPC (115/85)

7 Thrusters (115/85)

9 C2B Pull Ups

100m Run