Don’t Stop Me Now
March 29, 2021
Midline Miles
March 31, 2021

CrossFit Rome – CrossFit

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Wiped Clean (5 Rounds for time)

5 Rounds, On the 4:00:

30 Air Squats

20/15 Calorie Row

7 Clean and Jerks (95/65)

(Rx+ 115/80)
## DESCRIPTION

* After completing the 3 movements, athletes will rest with whatever time remains

* New rounds begin on the [0-4-8-12-16]

* These fast paced rounds should take around 3 minutes or less to complete, leaving at least 1 minute of rest

## POWER CLEAN AND JERKS

* Choose a light to moderate weight that can be cycled in 1-2 sets per round

* This shouldn’t be a weight that requires single reps

## ROW

* If short on rowers, stagger athletes by 2 minutes

After Party

## Midline

4 Rounds:

:20 Seconds GHD Sit-ups

:10 Seconds Rest

:20 Seconds GHD Face Up Hold

:10 Seconds Rest

Directly Into…

4 Rounds:

:20 Seconds GHD Hip Extensions

:10 Seconds Rest

:20 Seconds GHD Hip Extension Hold

:10 Seconds Rest

Warm-up

## HOME GYM

On the 4:00 x 5 Rounds:

30 Air Squats

200 Meter Run

10 Double Dumbbbell Clean and Jerks