Saturday Morning Class – 9:00am
June 10, 2016
Shoulder Press and 10 Rd (Press/Burpee)
June 13, 2016

CrossFit Rome – CrossFit

Romanian Deadlift

Romanian Deadlift

Fitness:

Three-Four sets of:

Romanian Deadlift x 6-8 reps

Rest 45 seconds

Russian Kettlebell Swings x 10-15 reps

Rest 45 seconds

Bottom’s Up Kettlebell Walk x 20 yards each arm

Rest 45 seconds

Clean Complex

Performance:

Every two minutes, for 12 minutes:

Power Clean + Squat Clean

Metcon (5 Rounds for reps)

Fitness:

Five sets for max reps:

45 seconds of Rowing (for calories)

Rest 15 seconds

45 seconds of Goblet Squats

Rest 15 seconds

45 seconds of Strict Pull-Ups

Rest 15 seconds

Metcon (Time)

Performance:

Five rounds for time:

Run 300 Meters

12 Front Squats (95/65 lbs)

12 Pull-Ups