You Complete Me Masters
February 5, 2021
Freedom Sauce
February 7, 2021

CrossFit Rome – CrossFit

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Round of Applause (Time)

4 Rounds For Time [30 Minute Cap]:

12/9 Calorie Assault Bike *or* 15/12 Calorie Row

30 Single Dumbbell Power Snatches 35/20 (Rx+ 50/35)

12/9 Calorie Assault Bike *or* 15/12 Calorie Row

30 Step-Back Lunges* 35/20 (Rx+ 50/35)

Round 1: Bodyweight Lunges

Round 2: Jumping Lunges

Round 3: Single Dumbbell Goblet Lunges

Round 4: Single Dumbbell Overhead Lunges
## DESCRIPTION

* All we need is a single dumbbell and a bike for this 4 round workout

* The first two rounds of lunges will be unweighted, while the last two are weighted

* The variation will become more difficult with each round

* Expect this piece to take around 20-25 minutes to complete

* Let’s cap this workout at 30 minutes

## SINGLE DUMBBELL POWER SNATCHES

* Switch arms every rep for a total of 15 each side

* Choose a weight that allows you to clear this station in 1:30 or less

* Both heads of the bell should make contact in the bottom

## STEP BACK LUNGES

* Switch legs every rep for a total of 15 each side

* Our variation of lunge will change with each new round

* Check out the [Daily Video](https://youtu.be/ZE5JNg1csng) for a visual of these 4 variations

* Choose loads for the weighted lunges that allow you to clear:

* **Goblet Lunges:** In 2-3 Quick Sets (15-15 or 10-10-10)

* **Overhead Lunges:** 4-6 Quick Sets (8-8-7-7 or 5’s)