WOD (workout of the Day)

CrossFit Rome – CrossFit

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Warm-up (No Measure)

Each of these three fast AMRAP workouts begin with a buy-in on the Run, which only happens once. Following the buy-in, athletes will roll through as many rounds and reps as possible of deadlifts and lateral barbell burpees, which is the scored portion of each segment. Looking for the buy-in of these pieces to take somewhere around 3 minutes, 2 minutes, and 1 minute respectively. The weight on each piece should be something that athletes are capable of completing at least 27, 21, and 15 repetitions unbroken respectively when fresh.

If unable to Run, complete one of the following:

– 35/25, 25/20, 15/10 Calorie Row or Bike

Take Five – Part 1 (AMRAP – Rounds and Reps)

AMRAP 5:

Buy-In: 600m Run

Directly Into…

12 Deadlifts (135/95) (Rx+ 185/135)

12 Lateral Barbell Burpees

Rest 5 Minutes

Take Five – Part 2 (AMRAP – Rounds and Reps)

AMRAP 5:

Buy-In: 400m Run

Directly Into…

9 Deadlifts (155/105) (Rx+ 225/155)

9 Lateral Barbell Burpees

Rest 5 Minutes

Take Five – Part 3 (AMRAP – Rounds and Reps)

AMRAP 5:

Buy-In: 200m Run

Directly Into…

6 Deadlifts (185/135) (Rx+ 275/185)

6 Lateral Barbell Burpees

October 16, 2018

Take Five

CrossFit Rome – CrossFit View Public Whiteboard Warm-up (No Measure) Each of these three fast AMRAP workouts begin with a buy-in on the Run, which only […]
October 15, 2018

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October 12, 2018

Free Friend Saturday – 9:00am

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