Squat Clean / Squat Snatch / Deadlift and Tabata This!
May 1, 2016
Front Squat / Overhead Squat and 10 Minute AMRAP (DU/KBS/T2B)
May 3, 2016

CrossFit Rome – CrossFit

Metcon (6 Rounds for reps)

Fitness and Performance:

Every 4 minutes, for 24 minutes (6 sets), for times:

Run 400 Meters

10 Burpee Box Jump-Overs (24″/20″)

Single Arm Dumbell Press

Bonus Work:

EMOM x 12

Min 1 – Seated Single Arm KB/DB Press x 6-10 on Right Arm

Min 2 – Seated Single Arm KB/DB Press x 6-10 on Left Arm

Minute 3 – Single Arm Bent over Row x 6-10 on Right Arm

Minute 4 – Single Arm Bent over Row x 6-10 on Right Arm

Mobility

Fitness and Performance:

10-15 Minutes of Focused Mobility Work – identify greatest areas of need and work with coaches on mobility work that will best address those areas.