Oly Complex and 8MinAMRAP

CrossFit Rome – CrossFit

Weighted Lunges

Fitness:

Every two minutes, for 20 minutes (5 sets of each):

– Interval 1 – Walking or Alternating Reverse Lunges with Kettlebells x 20 reps

– Interval 2 – Strict Pull Ups x 6-10 reps

Snatch Complex

Performance:

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

Hang Snatch + Snatch + Overhead Squat

For the Performance Strength, pick either the Snatch OR the Clean Complex.

Clean Complex

Performance:

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

Hang Clean + Clean + Front Squat

Metcon (4 Rounds for reps)

Fitness:

For max reps/calories:

2 Minutes of Rowing (for calories)

2 Minutes of Box Jump Overs

2 Minutes of Burpees

2 Minutes of Air Squats

Metcon (AMRAP – Rounds and Reps)

Performance:

Complete as many rounds and reps as possible in 8 minutes of:

– 5 Power Cleans (135/95 lbs) or Power Snatches (95/65)

– 10 Burpee Box Jump-Overs (24/20)

Rx+

– 5 Power Cleans (155/125 lbs) or Power Snatches (115/85)

– 10 Burpee Box Jump-Overs (24/20)

1-Mile Run (Time)

Max Effort 1-Mile Run
Extra Credit