Clean/DL and 3RFT(250m/WB/KBS)

CrossFit Rome – CrossFit

Deadlift

Fitness:

Four sets of:

Deadlift x 4-6 reps @ 31X1

Rest 45 seconds

Seated Dumbbell Shoulder Press x 6-8 reps

Rest 45 seconds

Double-Under Practice x 45-60 seconds

Rest 45 seconds

Clean

Performance:

Every 3 minutes, for 18 minutes (6 sets):

Clean x 1.1.1.1

(rest 10 seconds between each single)

Metcon (3 Rounds for time)

Fitness and Performance:

Three sets for time of:

– 250 Meter Row

– 20 Wall Ball Shots

– 20 Kettlebell Swings

Rest 3 minutes