January 14, 2021
Heavy Machinery
January 15, 2021

CrossFit Rome – CrossFit Masters

Control-Alt-Delete Masters (Time)

On the 5:00 x 4 Rounds

14 Dumbbell Snatch

20 Air Squats

10 Calorie Bike

* A new round begins every 5 minutes in this interval piece [0:00-5:00-10:00-15:00]

* With rest built in, the goal is to move quickly through these three stations

* Record all round times, as your score is the slowest of the 4 rounds

* Rounds should take less than 4 minutes to complete, allowing for at least 1 minute of rest- adjust bike calories as needed.


* Switch arms every rep

* Choose a weight you can complete in under 1 minute

* If you need to use 2 different weights do 7 on one arm then 7 on the other arm.