Chris Kyle
February 1, 2015
BS and 2RdMetCon
February 3, 2015

CrossFit Rome – CrossFit

Deadlift

Fitness:

Three sets of:

Deadlifts x 6-8 reps

Rest 45 seconds

Ring Rows x 8-12

Rest 45 seconds

Hollow Hold/Rock x 30-45 seconds

Rest 45 seconds

Deadlift

Performance:

3 Reps every 2 Minutes for 12 Minutes.

Metcon (AMRAP – Rounds and Reps)

Fitness:

5 Sets

2 Minute AMRAP

– 5 x Deadlifts

– 10 x Sit-Ups

– 15 x Lateral Bar Hops

2 Minute Rest after each set. Pick up each set where you ended the set before. Score is total rounds and reps.

Metcon (AMRAP – Rounds and Reps)

Performance:

5 Sets

2 Minute AMRAP

– 5 x Power Cleans (135/95)

– 10 x T2B

– 30 x Double Unders

2 Minute Rest after each set. Pick up each set where you ended the set before. Score is total rounds and reps.