Round and Round Masters
October 19, 2020
Middle Management
October 20, 2020

CrossFit Rome – CrossFit

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Round and Round (AMRAP – Rounds and Reps)

AMRAP 16:

Buy-In: 75/50 Calorie Assault Bike

Max Rounds in Time Remaining:

15 Box Jump Overs (24″/20″)

12 Pull-Ups (Rx+ Chest to Bar Pull-ups)

9 Double Dumbbell Power Cleans 35’s/20’s (Rx+ 50’s/35’s)
## DESCRIPTION

* Today’s AMRAP workout begins with a buy-in of Assault Bike calories that only happens once

* After completing the buy-in, you’ll work through as many rounds of the 15-12-9 in the time remaining

* Your score for the day is total rounds + reps completed (bike doesn’t count towards score)

* We expect the bike to take about 5-7 minutes to complete, leaving 9-11 minutes for the scored portion

* You can expect to complete about 3-4 rounds of the scored portion once you get there

## ASSAULT BIKE

* If you’re short on Assault Bikes, stagger heats by 5-8 minutes

After Party

## Endurance

For Time (Partitioned as Desired):

3K Row

50 GHD Sit-ups

10 Rope Climbs (15′)

Warm-up

## HOME GYM

AMRAP 15:

10 Strict Pull-ups

20 Double Dumbbell Power Cleans (50’s/35’s)

40 Jumping Lunges [Video](https://youtu.be/hGNnHlfKbow)

# GENERAL WARM-UP #

## 2 Rounds

### 30 Seconds

Easy Run

Single Arm Dumbbell Bent Over Rows (Each Side)

Up Dog to Down Dog

Single Arm Dumbbell Deadlifts (Each Side)

# MOBILITY #

## Pigeon Pose + Lat Reach: 1 Minute Each Side

[Video](https://www.youtube.com/watch?v=QDaXekW8e14)

# PRACTICE ROUNDS #

## 1 Round

*With Lighter Weight:*

5 Pull-ups

5 Double Dumbbell Power Cleans

10 Jumping Lunges