Back Squat / Lunges and 3RFT
February 9, 2016
Make Up Day and
February 11, 2016

CrossFit Rome – CrossFit

Romanian Deadlift


Every minute, on the minute, for 15 minutes:

Minute 1 – RDL x 8 reps @ 2011

Minute 2 – Supine Leg Curl with Med Ball x 8 reps

Minute 3 – Tempo Push-Ups x 10-12 reps @ 1111



Every 2 minutes, for 16 minutes (8 sets):

Snatch x 1.1

(rest 10 seconds between singles)

Keep loads light and fast.

Skill Work

Fitness and Performance:

Every 2 Minutes for 18 Minutes (3 sets), alternate between the following 3 stations:

Station 1 – Inverted Work (HSPU, Wall Climbs, HS Holds, Perfect Push Ups)

Station 2 – Rings or Bar Work (MU, Strict Pull Ups (try not to kip today), Dips, Ring Rows)

Station 3 – Midline Work (L-Sit, GHD Sit-ups, Plank, Hollowbody Hold)

Choose the three movements that you need the most work on. Pick a rep scheme that allows for you to maximize your time at each station. Stop / modify when your form breaks down.

1-Mile Run (Time)

Max Effort 1-Mile Run