Back Squat and 10 Min MetCon(TTB/WB/KBS)
November 11, 2015
Three Person Wod
November 13, 2015

CrossFit Rome – CrossFit

Romanian Deadlift

Fitness:

Four sets of:

Romanian Deadlift x 6-8 reps @ 30X1

Rest 60 seconds

Double-Under Practice x 60 seconds

Rest 60 seconds

Wall Climbs* x 3 reps

Rest 60 seconds

*Hold your most vertical position for 5 seconds before making your descent back to the floor.

Skill Work

Performance:

Every 2 Minutes for 12-18 Minutes (2-3 sets). Pick 3 different movements that you need to work on outside of a MetCon

Example:

Movement 1 – HS practice with alternating shoulder taps

Movement 2 – MU Transition work on rings

Movement 3 – L-Sit hold

Metcon (AMRAP – Rounds and Reps)

Fitness:

In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:

10 Push-ups

20 Air Squats

100 Meter Run

Metcon (AMRAP – Reps)

Performance:

Against a 15-minute running clock, perform the following:

A)

For max reps:

3 Minutes of Bar-Facing Burpees

Immediately followed by…

Metcon (Weight)

Performance:

B.

12 Minutes to Establish today’s 1-RM Clean & Jerk

*The following is “Everyday Warrior Battle Series Event 1“. You can read more about the organization here – https://www.everyday-warrior.org/