Helen
October 15, 2020
Another One
October 16, 2020

CrossFit Rome – CrossFit Masters

Deadline Masters (AMRAP – Rounds and Reps)

15 Minute AMRAP (As Many Rounds As Possible)

100 Meter Run/Walk

6 Deadlifts

6 Calorie Bike

6 Plyometric Wall Pushups
DESCRIPTION

*Today’s AMRAP workout includes lower reps of two challenging movements

*The bike/run/walk placed between the Deadlifts and upper body gymnastics will better allow us to thrive through those stations

*Your score today will be the total Round + Reps completed at the end of the 15 minutes

*Choose weight, reps, and variations that allow you to complete at least 4 rounds today

*This averages out to just under 1 minute per station

DEADLIFTS

*Looking to move a heavier weight for a manageable number of reps here

*This should be a load you could cycle for 12+ reps unbroken when fresh

*Within the workout, the sweet spot is being able to cycle these in sets of 3

*Challenge yourself with a weight that also allows for excellent technique

PLYOMETRIC WALL PUSHUPS

*Adding the push off the wall to get some bone impact

*Distance away from the wall will determine how difficult these are, adjust as needed to do 6 in a row.