3 Position Snatch / Clean OR RDL and 3×3 round 1on/1off
April 20, 2016
Saturday Morning Wod – 9:00am
April 22, 2016

CrossFit Rome – CrossFit

Make Up Day

Fitness and Performance:

Make Up Strength Day

Monday – Squat Cleans / Squat Snatch / Deadlift

Tuesday – Split Jerk / Push Press and Pull Ups

Wednesday – Front Squat / Overhead Squat

Thursday – 3 Pos. Clean / 3 Pos. Snatch

2 Minute ME Double Unders (AMRAP – Reps)

Max Effort Plank Hold (Time)

Max Effort Plank Hold

*You only get 1 Attempt

500m Row (Time)

Max Effort 500m Row

Weighted Lunges

Fitness and Performance:

Every 2 minutes, for 6-10 minutes (3-5 sets):

16-20 Walking Lunges