Gymnastics Skill Work and 3 Rd MinOn/MinOFF
June 15, 2016
The Glenn Special – 9:00am
June 17, 2016

CrossFit Rome – CrossFit

Make Up Day

Fitness and Performance:

Make Up Strength Day

Monday – PC+SC or RDL+KBS

Tuesday – Press

Wednesday – Back Squat

Thursday – Skill Day

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Fitness

Metcon (Time)

Performance:

3 Rounds:

400 Meter Run

12 Deadlifts (225/155)

21 Pull Ups

CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target
Fitness / Performance:

Extra Credit

Metcon

Performance:

3 Rounds

400 Meter Run

12 Deadlifts (225/155)

21 Box Jumps