Heather
March 13, 2015
Press and 1x1x400
March 16, 2015

CrossFit Rome – CrossFit

***REMINDER: Please submit your Open 15.3 scores before 8:00pm TONIGHT!***

Deadlift

Fitness:

OTM x 15 Minutes (5 Sets of each)

1st Minute – 5 x Deadlift

2nd Minute – 10 x Russian Step Ups

3rd Minute – 30 Second Plank Hold

Deadlift

Performance:

Every 3 Minutes for 15 Minutes

TnG Deadlift x 3

Rest 20 Seconds

Tall Box Jump x 1.1.1.1. (5 Seconds between reps)

Rest the remainder of the 3 Minutes.

1996 (AMRAP – Rounds and Reps)

19 Minute AMRAP

With a partner, work through the following movements.

1 – 100m Sandbag Run

9 – Deadlifts (185/135)

9 – T2B

6 – Bar Facing Burpees

*Each partner is to complete each movement before moving on to the next, however only one person can work at a time.
Happy 19th anniversary to Jeff and Katie Mahoney!!

CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders
For those that need to either complete for the 1st time or redo the Open workout, today is your last chance.

CrossFit Games Open 15.3 Scaled (AMRAP – Reps)

14-Minute AMRAP:

50 Wall-Ball Shots, 20# / 10#

200 Single-Unders

*9 Foot Target*