FS and 3RFT(Lunges,PU,400m)
August 9, 2015
Bench and 5RFT
August 11, 2015

CrossFit Rome – CrossFit

Deadlift

Fitness:

Every Minute, on the minute, for 12 Minutes. 6 Sets of each.

Odd Minutes – Deadlift x 3-5

Even Minutes – Box Jumps x 1.1.1. (5 Seconds between reps)

Power Clean

Performance:

Every minute, on the minute, for 12 minutes, perform:

Clean x 2 reps

(build over the course of the 12 sets to today’s heavy double. Does not have to be TnG)

Metcon (Weight)

Fitness and Performance:

Every minute, on the minute, for 12 minutes, perform:

10 Kettlebell Swings

5 Burpees

*Post the weight of the KB you use. The Rx button today is for anyone that finished all 12 minutes under the time cap.