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CrossFit Rome – CrossFit

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Freedom Sauce (4 Rounds for reps)

AMRAP 3

21 Overhead Squats (65/45) (Rx+ 75/55)

21 Burpee Over the Erg

Max Calorie Row

Rest 3:00

AMRAP 3

18 Overhead Squats (75/55)

(Rx+ 95/65)

18 Burpee Over the Erg

Max Calorie Row

Rest 3:00

AMRAP 3

15 Overhead Squats (95/65)

(Rx+ 115/80)

15 Burpee Over the Erg

Max Calorie Row

Rest 3:00

AMRAP 3

12 Overhead Squats (115/80) (Rx+ 135/95)

12 Burpee Over the Erg

Max Calorie Row
## DESCRIPTION

* “Freedom Sauce” is a repeat from 11.26.18

* This high intensity interval workout alternates between 3 minutes on and 3 minutes off

* After completing the first two stations, you’ll row max calories with time remaining

* Enter total calories for each round

* Your score is the four rounds added together

* The first two stations should take around 2 minutes or less to complete, giving you at least 1 minute on the rower

## OVERHEAD SQUATS

* The barbell will be taken from the floor for this movement

* That means it’s a weight you should be able to snatch

* Choose weights for each round that allow you to complete the listed reps in 1-2 sets

## LATERAL BURPEES OVER ERG

* You do not have to stand to full extension when jumping over the slide

## ROW

* If short on rowers, stagger heats on opposite 3-minute windows

After Party

## Gymnastics Conditioning

12-9-6:

Strict Pull-ups

Strict Handstand Push-ups

9-6-3

Strict Chest to Bar Pull-ups

Strict Handstand Push-ups

6-4-2:

Strict Ring Muscle-ups

Strict Handstand Push-ups

Warm-up

## HOME GYM

4 Rounds x AMRAP 3:

21 Double Dumbbell Thrusters

21 Lateral Burpees Over Dumbbells

Max Shuttle Runs [10-Meters]

Rest 3 Minutes Between Rounds

# GENERAL WARM-UP #

## 30 Seconds Each

Easy Shuttle Runs

Active Spidermans [Video](https://youtu.be/tGxCop_0yRQ)

PVC Pass Throughs [Video](https://www.youtube.com/watch?v=iLup2Kn9INM)

Moderate Shuttle Runs

Mountain Climbers [Video](https://youtu.be/834tNnoe53A)

PVC Overhead Squats [Video](https://youtu.be/AeoiSQnrHV8)

Faster Shuttle Runs

Frog Hops [Video](https://www.youtube.com/watch?v=VoIEWe3UfCY)

PVC Sotts Press [Video](https://youtu.be/GV7JzekbySs)

#DUMBBELL WARM-UP #

10 DB Deadlifts

10 DB Swings

10 DB Hang Power Cleans

10 Front Squats

10 DB Presses

10 DB Thrusters

# MOBILITY [12:00-18:00]

## Couch Stretch: 1 Minute Each Side

[Video](https://www.youtube.com/watch?v=Lv-w40pllco)

## Ankle Stretch: 1 Minute

# PRACTICE ROUND #

5 Double Dumbbell Thrusters

5 Lateral Burpees Over Dumbbells

5 Shuttle Runs [10-Meters]