Lauren’s Birthday Wod
March 18, 2016
Back Squats and 4RFT(Run/BJ/Thruster/PU)
March 21, 2016

CrossFit Rome – CrossFit

Seated Strict Press

Fitness

Every minute on the minute for 12 minutes (4 sets)

Minute 1 – Seated Strict Press x 8-12

Minute 2 – RDL x 6-8 @ 3011

Minute 3 – Plank / Hollow Hold x 30-45 Seconds

Snatch Complex

Performance:

Every 2 Minutes for 12 Minutes

1 Snatch Grip Deadlift +

1 Hang Snatch +

1 Snatch

Clean Complex

Performance:

Every 2 Minutes for 12 Minutes

1 Deadlift +

1 Hang Clean +

1 Clean

Metcon (AMRAP – Rounds and Reps)

Fitness:

In teams of two-three, relay to complete as many rounds and reps as possible in 12 minutes of:

5 Burpees

7 Air Squats

9 KBS

Metcon (AMRAP – Rounds and Reps)

Performance:

In teams of two-three, relay to complete as many rounds and reps as possible in 12 minutes of:

3 Power Cleans (135/95) (Rx+ 185/135 lbs)

5 Bar Facing Burpees

7 Air Squats

*Compare with 1/20/16