AMRAP in 5 minutes of:
10 OHS 30/20kg
10 Push Ups
100m Run
Rest 3 minutes. Repeat for 3 sets

AMRAP in 5 minutes of:
10 OHS 20/15kg
10 Push Ups/5 Negatives
100m Run
Rest 3 minutes. Repeat for 3 sets





Cleans 61/42.5kg

Ring Dips

Want to make this extra spicy do it as full cleans 🙂



Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 thrusters, 43/30kg.

Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts.


ROMWOD stands for Range Of Motion Workout Of the Day. It is a website that provides daily videos designed to increase range of motion, optimize athletic performance, and promote recovery, healing, and longevity. … But range of motion is not an issue that is present only in the gym. Available in the gym between classes or at Open Gym, ask a coach to put it on the screen for you.

Want to do ROMWOD at home? Follow the link below for a free 14 day trial.
ROMWOD - Optimize Your Range of Motion