Olympic Skill Work and Gymnastic Skill Work OR 30 Minute AMRAP

Front Squat / Overhead Squat and 10 Minute AMRAP (DU/KBS/T2B)
May 3, 2016
Make Up Strength Day and 3Rounds for Reps (WB/PP/KBS/Row)
May 5, 2016

CrossFit Rome – CrossFit

Metcon (AMRAP – Rounds and Reps)

Fitness:

In 30 Minutes, complete as many rounds and reps as possible of:

30 Walking Lunges (Rx+ 45/25)

15 HR Push Ups (Rx+ Ring Dips)

15 Ring Rows (Rx+ Pull Ups)

400m Sandbag Run (45/35)

20 Wall Balls (Rx+ 20/14)

10 Burpees

Metcon (Weight)

Performance:

Every Minute on the Minute for 20 Minutes,

1 Deadlift +

1 Hang Power Clean +

1 Power Clean

*Your score is total weight lifted in 20 Minutes.

** You only get one attempt each minute and the three movements need to be unbroken.

Skill Work

Performance:

Every 90 Seconds for 15 Minutes (3 Sets)

Movement 1 – Inverted Work x (Strict HSPU / HSPU / Wall Climbs)

Movement 2 – Bar / Ring Work (MU / Dips / Kipping Drills)

Movement 3 – Midline Work (L-Sit / GHD Sit-Up / Bear Crawl)

* Pick a rep scheme that will take you about 45 seconds to complete, allowing for 45 seconds of rest / transition.