1 mile for time
November 27, 2020
No Air
November 29, 2020

CrossFit Rome – CrossFit

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So Fresh, So Clean (Time)


Squat Cleans (135/95)

Before Each Round: 20/15 Calorie Row

* We’ll steadily chip away at reps on the barbell in this weightlifting and cardio couplet workout

* Before each set on the barbell (10x) you’ll complete calories on the rower

* The workout flows like this:

20/15 Calorie Row

10 Squat Cleans

20/15 Calorie Row

9 Squat Cleans

20/15 Calorie Row

8 Squat Cleans

* The workout will finish after the set of 1 squat clean

* We can expect this piece to take between 18-25 minutes to complete


* When fresh, this should be a weight you feel confident cycling for 10+ reps unbroken

* Within the workout, quick singles will likely be the best option

## ROW

* If you’re short on rowers, put athletes on another machine or have them run before each set instead