March 28, 2021
Wiped Clean
March 30, 2021

CrossFit Rome – CrossFit

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Weighted Pull-ups

On the 2:00 x 6 Sets:

5 Weighted Strict Pull-ups

* Athletes will complete a set of weighted strict pull-ups every 2 minutes

* These sets of 5 are designed to be completed unbroken

* Athletes can hang as needed in the bottom between reps

* Athletes who aren’t quite ready for weighted can simply look to choose a band that is lighter than they typically use in order to build strength

* There is the option to increase in weight (or decrease assistance) or stay at one challenging weight (or assistance) across

Don’t Stop Me Now (Calories)


Max Calorie Bike *or* Row

Every 3 Minutes [Starting at 0:00]:

75 Single Unders (Rx+ 50 Double Unders)

12 Burpees

* We have two parts to today’s workout, starting with some weighted strict pull-ups

* In order to build in some recovery time, a new round begins every 2 minutes [0-2-4-6-8-10]

* The 5 reps within that 2-minute window are designed to be completed unbroken

* Athletes have the option to increase weight with each set or stay at one load across

* These are to be performed with the palms facing away from the body

* Our metcon that follows is scored as total calories accumulated over the 18 minutes

* The jump rope and burpees every 3 minutes will interrupt our progress on the bike

* Complete the listed reps on the rope and burpees before moving back to the bike

* Rope and burpees happen on the [0-3-6-9-12-15]

* These should take no more than 2 minutes to complete, giving you at least 1 minute on the bike


* Choose a rep number or variation that takes 1 minute or less to complete


* Athletes can keep the bike monitor running for all 18 minutes or write down their calories after each round

After Party

## Body Armor

1. 3×8 Dumbbell Bulgarian Split Squats (Each Leg)

2. 3×10 Strict Toes to Bar

3. 3×100′ Single Kettlebell Farmers Carry (Each Side)

*Rest as Needed Between Sets*



On the 3:00 x 8 Sets:

50 Double Unders

12 Burpees

Max Shuttle Runs [10 Meters]