Mogadishu Mile
October 2, 2015
Weighted Pull Ups and 3Rd(KBS,PU,400m)
October 5, 2015

CrossFit Rome – CrossFit

Weighted Step-ups


Four sets of:

Russian Step-Ups x 10 reps each leg

Rest 45 seconds

Supine Ring Rows x 10-12 reps @ 2111

Rest 45 seconds

Push-Ups x 12-15 reps @ 2011

Rest 45 seconds

Snatch Complex


Every three minutes, for 24 minutes (8 sets):

Hang Snatch + Snatch

Clean Complex


Cleans are the sub. for snatches if shoulders are an issue.

Metcon (AMRAP – Rounds and Reps)

In teams of two, partners alternate complete rounds to complete as many rounds and reps as possible in 12 minutes of:

12 Wall Ball Shots (20/14 lbs)

12 Burpees

*There will also be a solo option for all you anti-partner workout people:)