OHS and 2RFT (Row,Press,T2B)
September 30, 2015
Mogadishu Mile
October 2, 2015

CrossFit Rome – CrossFit

Deadlift

Fitness

Every Minute on the Minute for 12 Minutes (6 sets)

Odd – 2-3 Deadlifts

Even – 30 Second Side Plank (3 total on right and 3 total on left)

Clean and Jerk

Performance:

Every Minute on the Minute for 8-12 Minutes, perform 1-2 C&J.

*Use this time to warm-up and work up to at least you last desired weight for the MetCon

Metcon (Time)

Fitness:

For Time:

1 Mile Run

20 Deadlifts

15 Deadlifts

10 Deadlifts

5 Deadlifts

*Goal is to apply a little more weight with each new set.

The Equalizer (Time)

1 Mile Run

20 Ground to Overhead (95/55)

15 G2O (115/75)

10 G2O (135/85)

5 G2O (155/105)
Performance

1-Mile Run (Time)

Max Effort 1-Mile Run
Post your mile time from The Equalizer here.