Squat Cleans / Squat Snatch / Deadlift and 3RTD 2014 Wod#1 (8Min KBS/Burp)
May 15, 2016
Front Squat / Overhead Squat and 3RFT (400m,21WB,12BJO)
May 17, 2016

CrossFit Rome – CrossFit

Metcon (3 Rounds for reps)

Fitness and Performance:

A.

Complete as many rounds and reps as possible in 6 minutes of:

10 Pull-Ups (Rx+ C2B)

15 Push Press (75/55) (Rx+ 115/75 lbs)

20 Box Jumps (24/20)

Rest 4 minutes, and when the clock reaches 10:00 complete the following…

B.

Complete as many reps as possible in 6 minutes of:

Row 1000 Meters

Max Reps of Hand Release Push Ups (Rx+ Burpees Over the Erg)

Rest 4 minutes, and when the clock reaches 20:00 complete the following…

C.

Complete as many reps as possible in 6 minutes of:

Run 800 Meters

20 Abmat Sit-Ups (Rx+ Toes to Bar)

Max Reps of Jump Rope Singles (Rx+ Double Unders)