Clean and Chipper MetCon
October 7, 2015
Partner Wod
October 9, 2015

CrossFit Rome – CrossFit

Make Up Day

Fitness and Performance:

Every 2 Minutes for 12 Minutes (6 sets)

– Pick a strength of your choice (Press, Deadlift, Cleans, Front Squat, etc….) and complete 3-5 reps.

Metcon (Time)

Fitness and Performance:

You choose your Wod today. Here is the format:

Every Minute on the minute for 15 (5 Rounds), 18 (6 Rounds), or 21 Minutes (7 Rounds). Pick three movements. Have each movements rep scheme be one that will take you 30-40 seconds to complete. The following is an example.

EMOM x 18 (6 Rounds)

Minute 1 – 12 Perfect Push Ups

Minute 2 – 200m Row

Minute 3 – 15 ABMAT Sit-Ups


The goal for today is to honestly assess how your body is feeling. I know that a large number of athletes in the gym need to spend the majority of Friday working on Mobility. In fact, this would go a lot farther with some of you than a MetCon would. Be smart about how you feel and use your time in the gym wisely.