Cleans and ME Row/Ball Slams/Pull-Ups

CrossFit Rome – CrossFit

Romanian Deadlift

Fitness:

Three sets of:

– RDL or Single-Leg Deadlift x 6-8 reps each leg

Rest 45 seconds

– Russian Kettlebell Swings x 15 reps

Rest 45 seconds

– Bottom’s Up Kettlebell Walk x 20 yards each arm

Rest 45 seconds

Clean Complex

Performance:

Every two minutes, for 14 minutes (7 Sets):

– Hang Power Clean + Power Clean

* Drop the bar and rest 5 seconds between HPC and PC

Metcon (5 Rounds for reps)

Fitness and Performance:

Five sets for max reps:

– 45 seconds of Rowing (for calories)

Rest 15 seconds

– 45 seconds of Ball Slams

Rest 15 seconds

– 45 seconds of Pull-Ups

Rest 15 seconds