5RoundSkill and MetCon(50Cal,50Rep,800m)
March 30, 2015
Back Squat and 5x4min(WB/BJ)
April 1, 2015

CrossFit Rome – CrossFit

Romanian Deadlift

Fitness:

3-4 Rounds

RDL x 6-8

Rest 45 Seconds

Russian Step Ups x 8-10 (Each Leg)

Rest 45 Seconds

Side Planks x 30 Seconds, each side.

Rest 45 Seconds

Clean and Jerk

Performance:

15 Minutes to build to today challenging 1 Rep.

Metcon (Time)

Fitness:

4 Rounds for Time:

200m with MB

10 x G2O

15 x Sit-Ups

Metcon (Time)

Performance:

4 Rounds for Time:

300m with Sandbag (45/35)

10 x G2O (135/95)

25 x Sit Ups