Team Wod – 9:00am
April 1, 2016
Pull / Push and 2×6 Min AMRAP (T2B,S2O,DU)
April 4, 2016

CrossFit Rome – CrossFit

Deadlift

Fitness:

Every Minute on the Minute for 18 Minutes (6 Sets)

Minute 1 – Deadlift x 5

Minute 2 – Hollowbody x 30-45 Seconds

Minute 3 – Seated KB Press x 8-10

Squat Snatch

Performance:

Every 3 Minutes for 18 Minutes (6 sets),

Squat Snatch x 1.1.1. @ 50,55,60,65,70,75%

Squat Clean

Performance:

Every 3 Minutes for 18 Minutes (6 sets),

Squat Clean x 1.1.1. @ 50,55,60,65,70,75%

Metcon (AMRAP – Rounds)

Fitness and Performance:

Every Minute on the Minute for 12 Minutes (6 Rounds), alternate between the following 2 movments.

Minute 1 – Wall Balls x 12 (20/14)

Minute 2 – 200m Run

Rx+

16 Minutes (8 Rounds)