You Complete Me Masters
X-Factor
February 4, 2021Round of Applause
February 5, 2021CrossFit 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
