Berry Race Prep at 3:00pm (Meet at Barron Stadium)
December 13, 2015
Pause Front Squat and 3x3Min ME Wall Ball
December 15, 2015

CrossFit Rome – CrossFit

Romanian Deadlift

Fitness:

Four sets of:

Romanian Deadlift x 6-8 reps @ 3011

Rest 45 seconds

Turkish Get-Ups x 2 reps each arm

Rest 45 seconds

Strict Pull-Ups x 4-6 reps @ 2111

Rest 45 seconds

Power Clean

Performance:

Every 2 Minutes for 20 Minutes (10 sets) – Build to today’s 1-RM Power Clean

Metcon (Time)

Fitness:

Complete rounds of 21, 15 and 9 reps for time of:

– Kettlebell Swings

– HR Push-Ups

*200m Run after each round

Metcon (Time)

Performance:

Complete rounds of 21, 15 and 9 reps for time of:

Kettlebell Swings (53/35) (Rx+ 70/53)

HR Push-Ups

Pull-Ups (Rx+ C2B)

Skill Work

3-4 Rounds (9-12 Minutes)

Every 90 Seconds

Fitness:

– 45-60 Seconds Jump Rope Practice

– 45-60 Seconds Hollowbody / Plank

Performance:

– HS Hold / Walk Practice

– 20-40 Seconds L-Sit