BS and 15Min MetCon
March 22, 2015
OHS/ST and 24MinEMOM
March 24, 2015

CrossFit Rome – CrossFit

Deadlift

Fitness:

Every Minute on the Minute for 12 Minutes:

Odd Minutes – 3-5 x Deadlifts

Even Minutes – 20-30 Second Side Plank (Switch each set)

5k Row (Time)

Max Effort 5k Row
Fitness:

* There will be a 25min cap on this workout.

Metcon (3 Rounds for weight)

Performance:

With a running clock, every minute perform 1 lift and add 10 lb.

Start with an empty barbell and snatch for as long as possible.

Once you cannot snatch the weight, clean for as long as possible.

Once you cannot clean the weight, deadlift for as long as possible.

Post heaviest load for the snatch, clean and deadlift to comments.

Round 1 = Snatch

Round 2 = Clean

Round 3 = Deadlift