X-Factor
February 4, 2021
Round of Applause
February 5, 2021

CrossFit Rome – CrossFit Masters

You Complete Me Masters (AMRAP – Rounds and Reps)

TEAMS OF 2

AMRAP 15:

5 Calorie Assault Bike or 8 Calorie Row

10 Medicince Ball Cleans

8 Elevated Push-ups (Rx+ Floor Push Ups)
## DESCRIPTION

* The big focus of this 2-part workout is the medicine ball clean

* We’ll begin with skill work on medicine ball clean technique

* Following the medicine ball clean practice, we’ll complete a partner workout

* We’ll alternate every station, which builds in some rest and keeps intensity high

* The workout flows like this:

* Partner 1: Assault Bike

* Partner 2: Hang Power Clean

* Partner 1: Push-ups

* Partner 2: Assault Bike

* Partner 1: Hang Power Clean

* Partner 2: Push-ups

……

* Every time a partner finishes the push-ups, mark a completed round

* Score is total rounds and reps after the 15 minutes of work

##MEDCINE BALL CLEAN

* Choose a weight for the metcon that can be completed in 1-2 sets (6/10/14/20# options)

## PUSH-UPS

* Choose a rep number or variation that can be completed in 1-3 quick sets

## ASSAULT BIKE

* The bike should take between 30-45 seconds to complete

* See the modifications section for alternatives

***Each athlete ideally has their own machine

***This can be done solo also if you prefer