RDL/Oly/Skill
February 3, 2016
Partner Wod
February 5, 2016

CrossFit Rome – CrossFit

Make Up Day

Fitness and Performance:

Pick one of the strength movements from this week.

Monday – Clean / DL & Front Squat

Tuesday – Press

Wednesday – Back Squat / Lunges

Thursday – Skill Work / Oly Practice

Metcon (Time)

Fitness:

3 Rounds For Time of:

100 Jump Ropes

10 Pull-Ups

Row 200 Meters

20 KBS

20 Ball Slams

Run 400 Meters

40 Squats

40 Sit-Ups

Metcon (Time)

Performance:

3 Rounds For Time of:

100 Jump Rope (RX+ DU)

10 Pull-Ups (RX+ C2B)

Row 200 Meters

20 KBS (53/35) (RX+ 70/53)

20 Ball Slams (30/25)

Run 400 Meters

40 Squats

40 Sit-Ups