Gymnastic Challenge and Barbell Skill Work – OR – Air Assault
May 18, 2016
Team Metcon
May 20, 2016

CrossFit Rome – CrossFit

Make Up Day

Fitness and Performance:

Make Up Strength Day:

Monday – Squat Cleans, Squat Snatch, OR Deadlifts

Tuesday – 3x6min MetCon

Wednesday – Front Squat OR Overhead Squat

Thursday – Gymnastic Challenge / TnG Clean Work OR Air Assault

Metcon (AMRAP – Rounds and Reps)

Fitness:

In 12 Minutes, complete as many rounds and reps as possible with a partner (alternating full rounds) of the following:

7 Burpees

7 Deadlift

7 FR Reverse Lunges

Metcon (AMRAP – Rounds and Reps)

Performance:

In 12 Minutes, complete as many rounds and reps as possible with a partner (alternating full rounds) of the following:

7 Over the Bar Burpees

5 Deadlifts (115/75) (Rx+ 155/105)

3 Hang Power Cleans

1 Shoulder to Overhead