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CrossFit Rome – CrossFit

View Public Whiteboard

Warm-up (No Measure)

# REMINDER:

The Open starts this Thursday!

* For the next 5 weeks of the Open:

* We’ll complete “Goat Days” on Thursdays

* The Open Workout will be programmed on Friday

* There is no 5:30pm class on Friday. Open gym will run from 3:30 – 6:30pm.

* On Monday there is the option to re-test the Open Workout or complete an Alternate Workout around the same time domain

*We will have a leader board posted on the whiteboard for 3 categories: Open, Performance, and Fitness. To be eligible to be on the whiteboard, you must have a judge during your open workout.

WOW Air (Time)

3 Rounds:

50 Air Squats

400 Meter Run

30/24 Calorie Row

200 Meter Wreck Bag Run (50/35)
## GENERAL

* This 3-round workout is designed to be low skill and high effort

* With simple movements, athletes can focus more on their effort than the movements themselves

* Looking for this workout to take somewhere between 20-30 minutes to complete

## RUN / WRECK BAG RUN

* The 400 meter runs are completed with no weight

* The 200 Meter Wreck Bag runs should be completed with a weight that allows athletes to run the whole time

## Row

* If you’re short on rowers, stagger heats by 2 minutes

After Party

## Wednesday Primer

On the Minute x 20 (4 Rounds):

Minute 1: 5 Pausing Overhead Squats (50% of 1RM Snatch)

Minute 2 : 12 Toes to Bar

Minute 3: 16 Single Arm Dumbbell Hang Clean and Jerks (35/20) (Rx+ 50/35)

Minute 4: Handstand Walk Practice

Minute 5: 12/9 Calorie Ski Erg or Assault Bike

*Switch Arms Every 8 Reps on Single Arm Dumbbell Hang Clean and Jerks*