That Escalated Quickly
February 2, 2021
You Complete Me
February 3, 2021

CrossFit Rome – CrossFit Masters

That Escalated Quickly Masters (Time)

For Time:

2 Rounds:

10 Double DB Front Squats

15 Jumps/Heel Raises

400 Meter Row/1200 Meter Bike

(Rx+ 600 Meter Row/1800 Meter Bike)

2 Rounds:

8 Double DB Squat to Press (Thruster)

15 Jumps/Heel Raises

400 Meter Row/1200 Meter Bike

(Rx+ 600 Meter Row/1800 Meter Bike)

2 Rounds:

5 Double DB Squat to Press (Thruster)

15 Jumps/Heel Raises
## DESCRIPTION

* 3 sets of 2 rounds of dumbbell movements and jumping are separated by mid-range efforts on the rower/bike

* Expect this workout to take between 15-25 minutes to complete

## DUMBBELL MOVEMENTS

* We’ll use the same two dumbbells for all three movements

* As the range of motion increases, the reps will drop

* Choose a lighter load that allows you to complete each round within 2 sets

## HOPS or HEEL RAISE

* Choose a rep number or variation that takes 30 seconds or less to complete

## ROW/BIKE

* Multiply row meters by 3 for equivelent bike effort.