OHS and DU/WB/Bur/WB/DU
May 20, 2015
Team Wod
May 22, 2015

CrossFit Rome – CrossFit

Romanian Deadlift

Fitness:

Every minute, on the minute, for 15 minutes:

– Minute 1 – RDL x 6-8

– Minute 2 – Bear Crawl x 20-40 yards

– Minute 3 – Plank x 30-45 seconds

Romanian Deadlift

Performance:

Every minute, on the minute, for 15 minutes:

– Minute 1 – RDL x 6-8

– Minute 2 – Hand Stand Walk x 10 yards

– Minute 3 – L-Sit x 15-30 Seconds

Metcon (Time)

Fitness:

For Time

300m Run

21 KBS

21 Pull Ups / Ring Rows

Rest 1 Minute

200m Run

15 KBS

15 Pull Ups / Ring Rows

Rest 1 Minute

100m Run

9 KBS

9 Pull Ups / Ring Rows

Metcon (Time)

Performance:

For Time

600m Run

21 KBS (53/35)

21 Pull Ups

Rest 1 Minute

400m Run

15 KBS (53/35)

15 Pull Ups

Rest 1 Minute

200m Run

9 KBS (53/35)

9 Pull Ups

Rx+

KBS (70/53)

Pull Ups (C2B)