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CrossFit Rome – CrossFit

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On the 5:00 x 4 Rounds:

20 Alternating Dumbbell Snatches 35/20 (Rx+ 50/35)

40 Air Squats

20/15 Calorie Assault Bike *or* 25/18 Calorie Row
## DESCRIPTION

* A new round begins every 5 minutes in this interval piece

* 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

## ALTERNATING DUMBBELL SNATCHES

* Switch arms every rep

* Choose a weight you can complete in under 1 minute

After Party

## Stamina Conditioning

AMRAP 8:

3-6-9-12-15-18-21-24-27-30:

Unbroken Wallballs

*Your Choice on Weight*

Warm-up

## HOME GYM

On the 5:00 x 4 Rounds:

20 Alternating Dumbbell Snatches

30 Shuttle Runs [10 Meters]

40 Air Squats

# PRACTICE ROUND #

## 1 Round

6 Alternating Dumbbell Snatches

6 # PRACTICE ROUNDS [25:00-35:00]

## 1 Round

*With Lighter Weights:*

6 Alternating Dumbbell Snatches

6 Shuttle Runs

6 Air Squats