Back Squat (3Rm) or 32MinEMOM and 1000m ME Row
October 11, 2015
Lunges and MetCon(TTB/WB/DU)
October 13, 2015

CrossFit Rome – CrossFit

Deadlift

Fitness:

Every 2 minutes, for 18 minutes (3 sets) of:

Station 1 – Deadlift x 6-8 reps @ 30X1

Station 2 – Supine Ring Rows w/ a 5 Second Pause at the top x 6-8 reps

Station 3 – 45-60 seconds of Double-Unders or Double-Under Practice

Deadlift

Performance:

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

5 Deadlifts @ 75-80%

10 Tall Box Jumps

(jump up, step down with support)

Metcon (AMRAP – Rounds and Reps)

Fitness:

Complete as many rounds and reps as possible in 10 minutes of:

10 Box Jumps

10 Ball Slams

10 Burpees

Metcon (AMRAP – Rounds and Reps)

Performance:

Complete as many rounds and reps as possible in 10 minutes of:

10 Power Cleans (155/105 lbs)

10 Burpees Over the Barbell

10 Chest to Bar Pull-Ups