Down to Earth
October 18, 2020
Round and Round
October 19, 2020

CrossFit Rome – CrossFit Masters

Round and Round Masters (Calories)

EMOM 16 (Every Minute On the Minute)

4-8 Calorie Bike

10 Alternating Step Ups

6 Jumping Pull Ups/Inverted Rows

8 Medicine Ball Cleans
DESCRIPTION

*For this workout we will alternate stations every minute for 4 rounds of the 4 movements/16 minutes

*The amount of work in each minute should be completed in 30-45s allowing time to transition

*Score will be your lowest calories on the bike round

BIKE

*This station pick a calorie goal that you think you can do all 4 rounds

STEP UPS

*Pick a height that is challenging but able to be done with balance on the single leg

*OK to use a post for balance/support

PULL UPS

*The options here are endless

*This can be jumping pull ups on the rig

*Inverted rows with a bar in the rack

*Ring Rows

MEDICINE BALL CLEANS

*Our weekly opportunity to practice cleans!

*Pick a weight that is challenging but you can focus on mechanics (6,10,14,20# ball options)