Deadlift and 15MinAMRAP(G2O/100/Burpee/100)
December 23, 2015
Skill Work and 4RFT
December 29, 2015

CrossFit Rome – CrossFit

Overhead Squat

Fitness:

Four sets of:

Overhead Squat x 6-8 reps

Rest 45 seconds

Strict Pull-Ups x 3-5 reps @ 3110

(add weight if possible)

Rest 45 seconds

Plank from Elbows x 45-60 seconds

Rest 45 seconds

Snatch Complex

Performance:

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

Snatch / Power Snatch + 3 OHS

Metcon (AMRAP – Rounds and Reps)

Fitness and Performance:

Complete as many rounds and reps as possible in 7 minutes of:

30 Kettlebell Swings (53/35)

20 Box Jumps (24″/20″)

10 Burpees to a Plate (45/25)

500m Row (Time)

Max Effort 500m Row