Skill Work and 4RFT
December 29, 2015
SC Thruster and Brearley
December 31, 2015

CrossFit Rome – CrossFit

Deadlift

Fitness:

Four sets of:

Deadlift x 6-8 reps @ 20X1

Rest 45 seconds

Russian Step-Ups x 10 reps per leg

Rest 45 seconds

Side Plank x 30 seconds each side

Rest 45 seconds

Deadlift

Performance:

Every 3 minutes for 18 Minutes (6 sets of):

Deadlift

Set 1 – 3 reps

Set 2 – 2 reps

Set 3 – 1 rep

Set 4 – 3 reps

Set 5 – 2 reps

Set 6 – 1 rep

Ex:

3×255 2×275 1×295

3×275 2×295 1×315

Metcon (AMRAP – Rounds and Reps)

Fitness:

IN 10 Minutes, complete as many rounds and reps as possible of:

200m Row (10m = 1 rep)

10 Burpees over the rower

Metcon (Weight)

Performance:

Using 75-85% of todays heaviest single, complete the following on the minute, every minute, for 10 minutes:

Deadlift x 3 reps

Burpees x 6 reps

*Post the weight you finished with for the metcon. Rx is completing all 10 minutes.