WOD (workout of the Day)

CrossFit Rome – CrossFit

Metcon

Metcon (Time)

“Anchored Down”

5 Rounds, On the 4:00:

30 Air Squats

20/14 Calorie Row

10 Lateral Rower Burpees

Every four minutes, athletes will complete one round of “Anchored Down” and rest until the next interval begins. Rounds begin on the 0:00, 4:00, 8:00, 12:00, and 16:00. The score today is the slowest of the five rounds. If short on rowers, stagger the second group two minutes behind. These rounds will begin on the 2:00, 6:00, 10:00, 14:00, and 18:00. The goal here is to find a fast pace that athletes can see themselves maintaining over the five rounds.

May 21, 2018

Anchored Down

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May 20, 2018

Clean & Jerk / Double Under EMOM 20

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May 19, 2018

Double Trouble

CrossFit Rome – CrossFit DBLTR: Metcon (Time) Team of 2 4X200m Row 8 Rounds – Alternating Rounds (4 each partner) 8 Deadlifts 6 Power Cleans 4 […]
May 17, 2018

Slasher

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