Green Monster

CrossFit Rome – CrossFit

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Green Monster (Time)

4 Rounds For Time:

40/30 Calorie Assault Bike or Row

30 Wallballs 14/10 (Rx+ 20/14)

20 Toes to Bar

10 Single Arm Dumbbell Snatches 35/20 (Rx+ 50/35)
## DESCRIPTION

* Today’s 4-rounder balances out weightlifting, gymnastics, and cardio

* We’ll chip away at these four challenging movements in this grind of a workout

* This piece will be on the longer side, likely taking between 25-30 minutes to complete

* We’ll cap this workout at 30 minutes

After Party

# AFTER PARTY

## Ring Muscle-Up Stamina

For Time:

30 Bar Facing Burpees

20 Ring Muscle-ups

30 Bar Facing Burpees

Warm-up

# HOME GYM OPTION

4 Rounds For Time:

45 Air Squats

30 AbMat Sit-ups

15 Single Arm DB Snatches

# PRACTICE ROUND #

## 1 Round

*With Workout Weights:*

6 Air Squats

4 Sit-Ups

2 Single Arm DB Snatches