“4th Down”
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January 27, 2021

CrossFit Rome – CrossFit Masters

Uplifting Masters (AMRAP – Reps)

AMRAP 20:

2 Box Step Overs

2 Knee Raises (Rx+ Hanging)

2 Shoulder Press

2 Bent Over Row

4 Box Step Overs

4 Knee Raises (Rx+ Hanging)

4 Shoulder Press

4 Bent Over Row



Add 4 Reps Each Round
## DESCRIPTION

* A ascending ladder conditioning piece for today

* Your score for this workout is total reps completed over the 20 minutes

* See below for a scoring reference:

* **Finish 2’s:** 8 Reps

* **Finish 4’s:** 24 Reps

* **Finish 6’s:** 48 Reps

* **Finish 8’s:** 80 Reps

* **Finish 10’s:** 120 Reps

* **Finish 12’s:** 168 Reps

## SHOULDER PRESS

* Choose a moderate weight that allows you to clear the:

* Single digit rounds unbroken

* Double digit rounds in 2 sets

* This could be a Barbell or 2 Dumbells or for some a PVC pipe

## KNEE RAISES

* Choose a variation of the movement to complete today that you can see yourself doing in the round of 12’s

## STEP OVERS

* Working on some coordination here.

* Depending on your box height you may step through in one motion or step to on the top of the box.