Divide & Conquer
March 21, 2021
Goat Day
March 24, 2021

CrossFit Rome – CrossFit

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The Old Block (Time)

For Time:

50 Wallballs (20/14)

40 Box Jumps (24″/20″)

30 Lateral Barbell Burpees

20 Power Snatches 75/55 (Rx+ 115/85)

1,000 Meter Row *or* 2,000 Meter Bike *or* 800 Meter Run
## DESCRIPTION

* We’ll work through 5 stations in this chipper style workout

* Complete all the reps at one station before advancing to the next

* We expect this workout to take around 12-20 minutes to complete

## WALLBALLS

* Choose a weight that can be completed in under 4 minutes

* Men throw to 10 feet

* Women throw to 9 feet

## BOX JUMPS

* Jump up to the box for RX

* Stand to full extension on top of the box

* We recommend stepping or jumping down instead of the riskier rebounding option

## LATERAL BARBELL BURPEES

* Athletes do not have to stand to full extension when jumping over the bar

* Step-ups or jump-ups out of the burpee are allowed, but lets take off with two feet when jumping over the bar

## POWER SNATCHES

* Choose a moderate weight that can be completed in about 3 minutes or less

After Party

## Body Armor

4 Giant Sets for Quality:

6 Incline Double Dumbbell Bench Press

:30-1:00 Hanging L-Sit

6 Bulgarian Split Squat (Each Side)

*Rest As Needed Between Sets*

Warm-up

## HOME GYM

For Time:

80 Air Squats

40 Single Dumbbell Step Back Lunges (20 Each)

40 Lateral Burpees Over Dumbbell

40 Alternating Dumbbell Snatches

800 Meter Run