Tread Water
December 10, 2020
HarDTop
December 11, 2020

CrossFit Rome – CrossFit Masters

HarDTop Masters (Time)

On the 4:00 x 5 Rounds:

300 Meter Run

1 Round of Double DB “DT”ish

*9 Deadlift/6 Hang Power Clean/3 Push Jerks
DESCRIPTION

* This interval workout combines cardio and weight cycling components

* New rounds begin every 4 minutes [0-4-8-12-16]

* Your score today is your slowest of the 5 rounds

* Choose a run distances and weights that allow for these rounds to take no more than 3:30

* This leaves you at least 30 seconds of rest before beginning the next round

## DB MOVEMENTS

* 1 Round of “DT” today will be:

9 Deadlifts

6 Hang Power Cleans

3 Push Jerks

* Weight selection is important in finishing within these 4-minute windows

* Choose weights that allow you to clear each round in no more than 1:30

## RUN

* Choose a distances that takes 2 minutes or less to complete

* See “modifications” for running alternatives