Grimace
January 5, 2021
Handle With Care
January 6, 2021

CrossFit Rome – CrossFit Masters

Front Squat (5 reps every 2 minutes)

* To start the day we will work on the skills for a “Front Squat”.

* The objective of this portion is to find the weight that is challenging to complete 5 repetitions

* These can be performed to a box or bench as a target

Grimace Masters (Time)

15-12-9:

Front Squats

Knee Raises (seated or hanging)

Directly Into…

15-12-9

Thrusters

Inverted Rows
## DESCRIPTION

* The first part of today’s workout will prime our positioning for the front squat

* In the second part, we’ll complete all the front squats and knee raises before immediately transitioning to the thrusters and inverted rows

* There is no rest between these two couplets

* Your score is the total time it takes to complete both parts

* We expect “Grimace” to take around 12-20 minutes to complete

## FRONT SQUAT & THRUSTERS

* Choose lighter loads that allow you to complete 25+ reps unbroken when fresh

* These can be done with a barbell, 2 dumbbells, a PVC pipe or even a medicine ball.

## KNEE RAISES & INVERTED ROWS

*Looking for an option that requires only 1-2 breaks in the set of 15.