Press / Pull and Row and 5RFT(S2O/T2B)
February 29, 2016
Partner Row and Make Up Day
March 2, 2016

CrossFit Rome – CrossFit

Deadlift

Front Squat

Fitness:

Every 2 Minutes for 16 Minutes (4 rounds), alternate between the following 2 movements.

Movement 1 – Deadlift x 6

Movement 2 – Front Squat x 6

Squat Clean

Performance:

Every 2 Minutes for 16 Minutes (8 Rounds)

Squat Clean x 1.1. (5-7 seconds between reps)

Metcon (AMRAP – Rounds and Reps)

Fitness:

Complete 4 rounds of the following:

In 2 minutes, complete as many rounds and reps as possible of:

12 KBS

8 Goblet Squats

32 Singles

Rest 2 Minutes

*Pick up each new set where you left off from the last set.

Metcon (AMRAP – Rounds and Reps)

Performance:

Complete 4 rounds of the following:

In 2 minutes, complete as many rounds and reps as possible of:

10 Deadlifts (155/105)

5 Front Squats (155/105)

30 Double Unders

Rest 2 Minutes

*Pick up each new set where you left off from the last set.