Lunges and 3x5Min
October 6, 2015
Make up Strength and Choose your EMOM
October 8, 2015

CrossFit Rome – CrossFit

Romanian Deadlift

Fitness:

Three-Four sets of:

Romanian Deadlift x 6-8 reps @ 3011

Rest 60 seconds

Turkish Get-Ups x 2 reps each arm

Rest 60 seconds

Double-Under Practice x 60 seconds

Rest 60 seconds

Power Clean

Performance:

Take 15-20 minutes and build to today’s heavy single Power Clean

Metcon (Time)

Fitness and Performance:

For time:

Row 30 Calories

30 Burpees

30 Wall Ball Shots (20/14 lbs)

30 Kettlebell Swings (70/53)

30 Pull-Ups

300m Run