The Good Neighbor/Backpack Buddy Fundraiser WOD
February 12, 2016
Press and 21 Min EMOM (RKBS/PP/DU)
February 15, 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

Squat Clean

Performance:

Every 3 minutes for 21 minutes (7 sets)

3 @ 60%,

3 @ 70%,

2 @ 80%

2 @ 90%

1 @ 95%

1 @ 100%

1 @ 100+

Metcon (AMRAP – Rounds and Reps)

Fitness:

Complete as many rounds and reps as possible in 10 minutes of:

5 Strict Pull-Ups

10 Burpees

15 Russian Kettlebell Swings

Metcon (AMRAP – Rounds and Reps)

Performance:

Complete as many rounds and reps as possible in 10 minutes of:

5 Ground to Overhead (135/95)

10 Burpees Over the Barbell

15 Pull-Ups

Rx+

5 G2O (185/135)

10 BOTB

15 C2B Pull-Ups