Track Workout – 3:00pm
January 16, 2016
Press and 10MinAMRAP(BJ,PP,PU)
January 18, 2016

CrossFit Rome – CrossFit

Deadlift

Fitness:

Every 2 minutes for 20 minutes (5 sets each), alternate between the following 2 movements:

– Deadlift x 5

– Front Squat x 5 (Post your FS weights below)

*Add 5-10 pounds on both lifts from last week.

Front Squat

Fitness

Squat Clean

Performance:

Every 4 minutes, for 20 Minutes (5 sets)

5 @ 65,70%

3 @ 75,80,85

Metcon (4 Rounds for reps)

Fitness and Performance:

In 4 Rounds, complete as many reps as possible at each station.

30 Seconds HR Push Ups (Rx+ Burpees)

30 Seconds Rest

30 Seconds KBS (53/35) (Rx+ 70/53)

30 Seconds Rest

30 Seconds Double Unders

30 Seconds Rest