Lift and 4x3MinME

CrossFit Rome – CrossFit

Romanian Deadlift

Fitness:

Every 90 seconds, for 18 minutes (4 sets of each):

Station 1 – Romanian Deadlift x 6-8 reps @ 3011 (stick to the tempo – 3 second descent)

Station 2 – Bent-Over Single Arm KB Row x 8-10 each arm

Station 3 – Reverse Snow Angels x 8-10 reps

Snatch Complex

Performance:

Every 2 minutes, for 20 minutes (10 sets):

High Hang Snatch + Hang Snatch + Snatch

Sub for Snatch is:

1 High Hang Clean + 1 Hang Clean

Metcon (4 Rounds for reps)

Fitness and Performance:

Four sets for max calories/reps of:

– 60 seconds of 10m Shuttle Run

Rest 60 seconds

– 60 seconds of Rowing for Calories

Rest 60 seconds

– 60 seconds of Slam Balls

Rest 60 seconds