Shoulder Press and 12Min AMRAP
November 2, 2015
Bulgarian Split Squat and Thruster/Burpees
November 4, 2015

CrossFit Rome – CrossFit

Deadlift

Fitness:

Four sets of:

Deadlift x 6-8 reps @ 3011

Rest 60 seconds

Double-Under Practice x 45-60 seconds

Rest 60 seconds

Strict Pull-Ups x 6-8 reps @ 2110

(add weight if that rep range is easily achievable)

Rest 60 seconds

Power Clean

Performance:

Five sets of:

Power Clean x 2.2.2

(rest 10 seconds between doubles)

Rest 3 minutes

Metcon (Time)

Fitness:

Three sets of:

Row 350 Meters

Farmer’s Walk x 100 Meters

Rest 3 minutes

Metcon (Time)

Performance:

Three sets for times of:

100 Double-Unders

30 Kettlebell Swings (53/35)

20 Box Jumps (24/20)

Rest 3 minutes