Double Check
December 15, 2020
Cap and Gown
December 16, 2020

CrossFit Rome – CrossFit Masters

Double Check Masters (Time)

4 Rounds For Time

20 Jumps or Jump Rope

10 Calorie Row

10 Lunges

10 Double DB Bent Over Row

10 Push Ups

Rest 1 minute

* 1 minute rest ends each round

* You’ll complete the 5 stations for time then rest for 1 minute before starting the nect round

* Rounds should take between 4-5 minutes to complete allowing you to finish in less than 20 minutes.

* Your final score will be your time to complete the 4 rounds.


* Trying to get the back knee straight down to the ground

*OK to use a post for balance or can be done as “walking lunges”.


* Choose a rep number or variation that you can complete within 30 seconds to 1 minute


*Can be traditional style, on a box, at the wall or with a bar on the rig.