“9 to 5”

CrossFit Rome – CrossFit

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“9 to 5” (1 Rounds for reps)

AMRAP 5:

12/9 Bike *or* 15/12 Row

12 Pulls Ups (Rx+ Chest to Bar Pull-ups)

9 Front Squats 95/65 (Rx+ 135/95)

Rest 5 Minutes

AMRAP 5:

9/6 Bike *or* 12/9 Row

9 Pull Ups (Rx+ Chest to Bar Pull-ups)

6 Front Squats 115/75 (Rx+ 155/105)

Rest 5 Minutes

AMRAP 5:

6/3 Bike *or* 9/6 Row

6 Pull Ups (Rx+ Chest to Bar Pull-ups)

3 Front Squats 135/95 (Rx+ 185/135)
## DESCRIPTION

* We’ll alternate between 5-minutes on and 5-minutes off in these faster paced intervals

* Enter total *REPS* completed for each AMRAP

* Your score will be the sum total of these three efforts

## CHEST TO BAR PULL-UPS

* Choose a rep number or variation that you can complete within 2 sets for all rounds

* Athletes with no goals of competing can sub strict pull-ups or chin over bar pull-ups for these

After Party

## Skill Conditioning

For Max Pistols:

Minute 1: 25 Double Unders + Max Alternating Pistols

Minute 2: 25 Double Unders + Max Alternating Pistols

Minute 3: 25 Double Unders + Max Alternating Pistols

Minute 4: Rest

Minute 5: 25 Double Unders + Max Alternating Pistols

Minute 6: 25 Double Unders + Max Alternating Pistols

Minute 7: 25 Double Unders + Max Alternating Pistols

Warm-up

## HOME GYM

AMRAP 5:

15 Shuttle Runs (10 Meters)

12 Alternating Dumbbell Plank Rows

9 Double Dumbbell Front Squats

# PRACTICE ROUND #

9 Shuttle Runs (10 Meters)

6 Alternating Dumbbell Plank Rows

3 Double Dumbbell Front Squats