Partner Wod
July 24, 2015
Front Squat and 4 RFT
July 27, 2015

CrossFit Rome – CrossFit

Deadlift

Fitness:

Three sets of:

Deadlift x 6-8 reps

Rest 60 seconds

Reverse snow angels x 20 reps

Rest 60 seconds

V-ups or Sit-ups x 20 reps

Rest 60 seconds

Snatch Complex

Every 2 minutes for 20 minutes

(10 sets)

1 Power snatch + 1 Hang squat snatch OR

1 Power clean + 1 Hang squat clean

Clean Complex

Metcon (Time)

Fitness:

21,18,15,12,9

Kettlebell Swings

Wallballs

Box Jumps

Metcon (Time)

Performance:

21,18,15,12,9

Kettlebell Swings (53/35) (Rx+ 70/53)

Wallballs (20/14)

Box Jumps (24/20)