Deadlift and 10minAMRAP
October 12, 2015
Snatch / Clean Work and 20MinEMOM
October 14, 2015

CrossFit Rome – CrossFit

Weighted Lunges

Fitness and Performance:

Every 2 minutes, for 20 minutes (5 sets) of:

Station 1 – Front-Racked Alternating Reverse Lunges x 8-10 reps each leg @ 20X1 (If reverse lunges bother the knee, turn these into weighted front-rack box step ups)

Station 2 – 45-60 seconds of Strict Handstand Push-Ups for max reps Or 45-60 Second Bear Crawl

Metcon (Time)

Fitness:

4 Rounds for time:

Four rounds for time of:

20 Hanging / Seated Knee Raises

20 Wall Ball Shots

20 Bar Hops

Metcon (Time)

Performance:

Four rounds for time of:

10 Toes to Bar

20 Wall Ball Shots (20/14)

30 Unbroken Double Unders