Partner Wod
February 5, 2016
Press and 12 Minute AMRAP
February 8, 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 4 minutes for 20 minutes (5 sets)

3 @ 75%,

3 @ 80%,

3 @ 85%

2 @ 90%

2 @ 95%

Metcon (Time)

Fitness:

For time:

Row 1000 Meters

75 Russain Kettlebell Swings (53/35)

50 Wall Ball Shots (20/14)

Metcon (Time)

Performance:

For time:

Row 1000 Meters

75 Kettlebell Swings (53/35) (Rx+ 70/53)

50 Wall Ball Shots (20/14) (Rx+ 30/20)

Skill Work

Fitness and Performance:

Every minute, on the minute, for 6 minutes:

Minute 1 – Supine Ring Row x 8 reps @ 2111 – OR – Lean Away Pull-Ups x 3-4 reps @ 4111

Minute 2 – Bottom’s Up Kettlebell Carry x 20 yards each arm