Push/Pull and 3x1MinME
February 4, 2015
Partner Wod
February 6, 2015

CrossFit Rome – CrossFit

Deadlift

Fitness:

3-4 Rounds

Deadlift x 6-8

Rest 30 Seconds

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

Rest 60 Seconds

Side Plank x 30-45 Seconds each side

Rest 60 Seconds

Barbell Practice

Spend 15 Minutes building in weight in either the:

– Clean

– Clean and Jerk

– Snatch

Metcon (Time)

Fitness and Performance:

For time:

– 1000 Meter Row

– 20 Ground to Overhead (115/75 lb)

– 20 Burpees to a 6″ Target

– 20 Goblet Squats (53/35)