Hot & Bothered
December 17, 2020
Fire Alarm
December 18, 2020

CrossFit Rome – CrossFit Masters

Deadlift (Heavy 6-4-2)

Hot & Bothered Masters (AMRAP – Rounds and Reps)

AMRAP 12:

20 Single Dumbbell Hang Clean and Jerks

20 Box Step Ups or 10 Box Jumps

6 Deadlifts

100 Meter Run/Walk
## DESCRIPTION

* The Deadlift is featured in both the strength and conditioning portions of today’s workout

* In part 1, we’ll build to heavy sets of 6-4-2

* To stay on track, we can adhere to the following time lines for each rep number:

* **Set of 6:** 7 Minutes to Establish

* **Set of 4:** 5 Minutes to Establish

* **Set of 2:** 3 Minutes to Establish

* The AMRAP that follows is meant to be a 12-minute grind

* We can expect to complete between 2-4 rounds

## DEADLIFT

* Choose a moderate-heavy weight that takes less than 1:30 to complete

*Maybe done in singles

## SINGLE DUMBBELL HANG CLEAN AND JERK

* Alternate arms every 5 reps here for 20 total.

* Choose a weight that allows you to complete at least 10 reps at a time before dropping (5 each side)

* [Click Here](https://youtu.be/GvWkKCxoPC8) to see a demo video

## BOX JUMPS or STEP UPS

* These are traditional box jumps (10)

* Jump up to the box and stand to full extension on top

* Box Steps Ups are alternating every rep R/L for 20 total.

##RUN/WALK

*Looking for this to be completed in 1 minute or less.