PT Push Pop
October 13, 2020
October 14, 2020

CrossFit Rome – CrossFit Masters

Again and Again Masters (Time)

On the 8:00 for 3 Rounds

200 Meter Run/Walk

15 Calorie Row

100 Meter Med Ball Run/Walk

15 Double DB Squats

*This cardio-heavy interval workout has us beginning a new round every 10 minutes

*You’ll complete the listed work for time and rest with whatever time remains in the window

*New rounds begin on the (0:00-8:00-16:00)

*Record your times for each of the 3 rounds

*Your final score will be the slowest of the 3 rounds

*To get the right stimulus and build in enough rest, these rounds should take 6 minutes or less to complete

*This averages out to 2 minutes or less for each station

*Adjust the weights, reps, or distances as needed to meet this recommendation


*The goal for this station is to run with a moderate weight for all 100 meters


*Choose a set of dumbbells that allows you to complete this station within 1-2 sets each round

*With rest coming up after these 15 reps, it may be best to try and hold on unbroken throughout