Clean and 5 Minute Capacity Test

CrossFit Rome – CrossFit

Front Rack Lunge

Fitness:

Every minute, on the minute, for 20 minutes (5 sets of each):

Minute 1 – 15 Ball Slams

Minute 2 – 3 Wall Climbs or 10m Bear Crawl

Minute 3 – 10 Alternating Reverse Lunges with Kettlebell Goblet Hold

Minute 4 – 40 seconds of Prone Plank from Elbows

Clean

Performance:

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

Clean x 1 rep

Build over the course of the 10 sets to today’s 1-RM

Metcon (AMRAP – Rounds and Reps)

Fitness:

Complete as many rounds and reps as possible in 5 minutes of:

10 Goblet Squats

10 Burpees

Five-Minute Capacity Test (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 5 minutes of:

5 Squat Cleans (135/95 lbs)

10 Burpees Over the Barbell
Performance