Team Marston
January 8, 2021
DelighT
January 11, 2021

CrossFit Rome – CrossFit

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Fuller Circle (Time)

For Time:

50/35 Calorie Assault Bike

200 Singles (Rx+ 125 Double Unders)

2k Row

200 Singles (Rx+ 125 Double Unders)

800m Run
## DESCRIPTION

* “Fuller Circle” is a benchmark workout last completed on 3.4.20

* Times for this pacer workout last between 17-25 minutes

## DOUBLE UNDERS

* Choose a rep number or variation you can complete within a 2:30 window

After Party

## Stamina Squats

On the Minute x 14 (7 Rounds):

Minute 1: 2 Front Squats

Minute: 4 Back Squats



**Barbell Load:** 75-77% 1RM Front Squat (For Both Lifts)

Warm-up

## HOME GYM

For Time:

1,200 Meter Run

100 Double Unders

800 Meter Run

100 Double Unders

1,200 Meter Run

# GENERAL WARM-UP #

## 3 Sets

30 Second Run

10 Seconds Rest

30 Seconds Single Unders

10 Seconds Rest

30 Seconds Run

10 Seconds Rest

*Look to Build Intensity Slightly with Each Set*

# MOBILITY [12:00-15:00]

## Pigeon Pose: 90 Seconds Each Side

[Video](https://www.youtube.com/watch?v=sFvViEiegKw)

# PRACTICE ROUND [20:00-25:00]

## 1 Round

100 Meter Run

10 Double Unders

100 Meter Run