Skill Work and 3 Rounds EMOM (10m,BS,Row,Burpee)
January 6, 2016
BS and CF Open 14.4
January 8, 2016

CrossFit Rome – CrossFit

Romanian Deadlift

Fitness:

RDL x 8-10 @ 3111

Rest 60 Seconds

Scapular Wall Slide x 5 @ 3131

Rest 60 Seconds

KB Halos x 5-10 each direction

Rest 60 Seconds

Skill Practice

Performance:

Every 90 seconds for 15 Minutes (10 sets)

Pick a movement (Snatch or Clean or a variation there of) and work movement at 55-65% of 1Rm. This is not designed to be heavy. Make is light and fast.

Metcon (Time)

Fitness and Performance:

21,18,15,12,9

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

Box Jumps (20/16) (Rx+ 24/20)

* 100m Run after each round (5 runs total)