Strict Press and 10 Min AMRAP and 800m Carry
May 31, 2016
Make Up Strength Day and 5RFT Fitness or DT Performance
June 2, 2016

CrossFit Rome – CrossFit

Deadlift

Fitness and Performance:

Every two minutes, for 20 minutes (5 sets of each):

Interval 1 – TnG Deadlift x 5 reps

Interval 2 – Tall Box Jumps (w/ a step down) x 1.1.1.1.1. (rest 5-7 seconds between reps)

Metcon (Time)

Fitness:

1,000 Meter Row

3 Rounds:

10 Deadlifts

10 Pull-Ups

10 Burpees

100m Run w/ MB (20/14)

Metcon (Time)

Performance:

1,000 Meter Row

3 Rounds:

10 Power Cleans (135/95) (Rx+ 185/135)

10 Pull-Ups (Rx+ C2B PU)

10 Burpees

100m Run w/ MB (20/14)

Metcon (4 Rounds for time)

Post WOD Skill:

150m Row x 4

:60 Rest Between Rows