HarDTop

CrossFit Rome – CrossFit

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HarDTop (Time)

On the 4:00 x 5 Rounds:

400 Meter Run

1 Round of “DT” (155/105)
## DESCRIPTION

* This interval workout combines cardio and barbell 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

## BARBELL MOVEMENTS

* 1 Round of “DT” is:

12 Deadlifts

9 Hang Power Cleans

6 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