January 28, 2021
Purdy Thirty
January 29, 2021

CrossFit Rome – CrossFit Masters


10 Minutes of skill work practicing deadlift technique for sets of 5 repetitions.

Wonderworld Masters (AMRAP – Rounds and Reps)

AMRAP 12 Minutes

30 Side Steps Over a Plate

10 Deadlifts

10 Calorie Row (Rx+ 15 Calories)

3 Burpees (Rx+ 6 Burpees)

* This is a new movement for us, it will be a good balance challenge and get the hip muslces going.


* Choose a moderate weight that you’ll complete with 1 to 2 breaks

* These can be Barbell or Kettlebell deadlifts


* This station should take approximately 1 minute, adjust calories as needed to maintian this stimulus.


* These can be to an elevated target if needed

* Use a box or bench to help you get up and down as needed.