Back Squat and 12 Minute AMRAP
October 20, 2015
Team Wod
October 23, 2015

CrossFit Rome – CrossFit

Romanian Deadlift

Fitness:

Three-Four sets of:

Romanian Deadlift x 6-8 reps @ 30X1

Rest 45 seconds

Single Arm Dumbbell Press x 8-10 reps each arm

Rest 45 seconds

Single Arm Dumbbell Row x 8-10 reps each arm

Rest 45 Seconds

Hollow Body Hold x 45-60 seconds

Rest 45 seconds

Clean and Jerk

Every 2 minutes, for 20 minutes (10 sets):

Clean & Jerk

Use the ten sets to build to today’s 1-RM Clean & Jerk.

Metcon (Time)

Fitness and Performance:

1 Round for Time:

25 x KBS

25 x Burpees

25 x Over the Box Jumps

25 x Ball Slams

200m Weighted Run

Metcon (Time)

Performance:

1 Round for Time:

40 x KBS

40 x Burpees

40 x Over the Box Jumps

40 x Ball Slams

400m Sandbag Run

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#