Squat and 3 Round MetCon
January 21, 2015
Team Wod
January 23, 2015

CrossFit Rome – CrossFit

Sumo Deadlift

Fitness:

3 Rounds

Sumo Deadlift x 6-8

Rest 30 Seconds

Box Jump x 1.1.1.1 (Rest 5-7 Seconds between reps)

Rest 60 Seconds

Russian Step Ups x 6-8 each leg

Rest 60 Seconds

Sumo Deadlift

Performance:

5-6 Sets

Sumo Deadlift x 3-5

Rest 30 Seconds

Tall Box Jumps x 1.1.1.1. (Rest 5-7 Seconds)

Rest 1.5-2:00 Minute

Metcon (4 Rounds for reps)

Fitness and Performance:

Against a 2-minute running clock, complete:

– 250 Meter Row

– Push-Ups x Max Reps (Rx+ Ring Dips)

Rest 2 minutes between sets and complete four sets.