Oly Skill and 5RFT

CrossFit Rome – CrossFit

Turkish Get Up

Fitness:

Every minute, on the minute, for 15 minutes (5 sets of each):

Minute 1 – 2 Turkish Get-Ups

(keep the movement slow and controlled, focus on positioning)

Minute 2 – 6 Romanian Deadlifts @ 3011

Minute 3 – 10-15 Reverse Snow Angels

Snatch

Performance:

Every two minutes, for 16 minutes (8 sets) of:

– Snatch x 1.1.1

(rest 5-7 seconds between singles)

* OR you can do Cleans. Post your weights below.

Clean

Metcon (Time)

Fitness:

In teams of two, partners alternate complete sets to complete 5 sets each of:

10 Goblet Squats

15 Kettlebell Swings

200 Meter Run

Metcon (Time)

Performance:

In teams of two, partners alternate complete sets to complete 5 sets each of:

5 Overhead Squats*

15 Kettlebell Swings

30 Double-Unders

*Choose a weight that will challenge you, but with which you should still be able to complete the 5 reps unbroken.