Murph
May 24, 2015
Front Squat and 3RFT
May 26, 2015

CrossFit Rome – CrossFit

Deadlift

Fitness:

3 Rounds

Deadlift x 6-8

Rest 45 Seconds

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

Rest 45 Seconds

Ring Rows x 6-8

Rest 45 Seconds

Plank Hold x 45-60 seconds

Rest 45 Seconds

Deadlift

Performance:

5 Rounds

Deadlift (TnG) x 5

Rest 20 Seconds

Tall Box Jumps x 1.1.1. (5-7 Seconds between reps)

Rest 2-3 Minutes

Metcon (Time)

Fitness and Performance:

75 x KBS (53/35)

75 x Burpees

* 8 Minute Cap. Break the reps up however you would like. Time stops when you complete 75 reps of both movements.

Each uncompleted rep after the 8 minute cap = 1 second on your total time.