Partner Wod
October 9, 2015
Deadlift and 10minAMRAP
October 12, 2015

CrossFit Rome – CrossFit

Back Squat

Fitness:

Every 2 minutes, for 32 minutes (4 sets) of:

Station 1 – Back Squat x 6-8 reps @ 32X1

Station 2 – Strict Pull-Ups x 8-12 reps @ 2110

Station 3 – Russian Kettlebell Swings x 25 reps

Station 4 – Seated Strict KB/DB Press x 10-12 reps

Back Squat

Performance A)

Take 20 minutes to build to a 3-RM Back Squat

Note best successful 3-RM.

Metcon (2 Rounds for reps)

Performance B)

For max reps:

90 seconds of Strict Pull-Ups

Rest 90 seconds

90 seconds of Strict Perfect Push-Ups

Rest 90 seconds

60 seconds of Strict Pull-Ups

Rest 60 seconds

60 seconds of Strict Perfect Push-Ups

Rest 60 seconds

30 seconds of Strict Pull-Ups

Rest 30 seconds

30 seconds of Strict Perfect Push-Ups

*Push Ups are with Perfect form. Break in form is a no rep.

Round 1 = Total Pull Ups

Round 2 = Total Push Ups

1000m Row (Time)

Max Effort 1000m Row
Fitness and Performance

Cash Out!!!