Buy Low, Sell High
December 1, 2020
Pirate’s Booty
December 2, 2020

CrossFit Rome – CrossFit Masters

Buy Low, Sell High Masters (3 Rounds for reps)

AMRAP 5:

10 Calorie Row

5 Burpees

15 Front Squats

20 Jumps

Rest 5 Minutes

AMRAP 5:

10 Calorie Row

5 Burpees

15 Front Squats

20 Jumps

Rest 5 Minutes

AMRAP 5:

10 Calorie Row

5 Burpees

15 Front Squats

20 Jumps
## DESCRIPTION

* We’ll work through 3 faster paced intervals today

* Each round is the same as the one previous, you have the option to increase weight on front squats if desired.

* You will work through the row, burpees, squats and jumps then start back on the rower if there is time remaining

* Your score for each section is the total reps

* Your final score for the workout is all reps scores added together

* Rest 5 minutes between rounds:

* **Work:** 0:00-5:00

* **Rest:** 5:00-10:00

* **Work:** 10:00-15:00

* **Rest:** 15:00-20:00

* **Work:** 20:00-25:00

## ROW

*Chose a calorie number that can be completed in 2 minutes or less allowing 3 minutes for the other movements

## FRONT SQUATS

* We have options here to choose 1 dumbbell, 2 dumbbells, or a barbell

*We can also work on a lower depth as tolerated with the ultimate goal of hips below knees.

## BURPEES

* Can be modified to use a box or not go all the way to the floor if needed

#JUMPS

*Options here are heel raises, jumps in place, jumps over a line, jump rope.