Open Gym – cancelled
November 7, 2015
3 Round MetCon and 1 Mile Run
November 9, 2015

CrossFit Rome – CrossFit

Deadlift

Fitness:

Three-Four sets of:

Deadlift x 6-8 reps @ 2011

Rest 60 seconds

Weighted Russian Step Ups x 8-10 on each leg

Rest 60 Seconds

Side Plank x 30 Seconds each side

Rest 60 Seconds

Deadlift

Performance:

Four sets of:

Deadlift x 6-8 reps @ 2011

Rest 90 seconds

Ring or Stationary Dips x 10-20 reps

(more advanced athletes may perform the dips from high rings – starting each set with a muscle-up)

Rest 90 seconds

Metcon (3 Rounds for reps)

Fitness and Performance:

3 Rounds for Reps

– 1 Minute Max Effort HR Push Ups

– 1 Minute Rest

– 1 Minute Max Effort KBS (53/35)

– 1 Minute Rest

Rx+

Ring Push Ups

KBS (70/53)

2 Minute ME AbMat Sit-ups (AMRAP – Reps)

“Optional” Finisher