Cleans/DL and 3RFT
November 3, 2015
Bench Press and 4x4Min(Row,WB,PU)
November 5, 2015

CrossFit Rome – CrossFit

Bulgarian Split Squats

Fitness and Performance:

Three sets of:

Bulgarian Split Squat x 8-10 reps each @ 30X0

Rest 30 seconds

Single-Arm Trap 3 Raises x 8-10 reps @ 2111

Rest 30 seconds

*BSS – https://www.youtube.com/watch?v=3dDOWcEvKA8

*Trap 3 Raise – https://www.youtube.com/watch?v=mcd7dFAfpEw

Metcon (Time)

Fitness:

For Time:

27 Wall Balls

9 Burpees

21 Wall Balls

7 Burpees

15 Wall Balls

5 Burpees

9 Wall Balls

3 Burpees

Metcon (Time)

Performance:

Rounds of 15, 12 and 9 reps for time of:

Thrusters

Burpees

(recommended weights 135/95 lbs, Be smart!)

2k Row (Time)

Max Effort 2k Row
Optional Finisher