LET’S TABATA
April 28, 2021
Two Thousand Words
April 30, 2021

CrossFit Rome – CrossFit

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Karen! Run! (Time)

10 Rounds For Time:

12 Wall Balls 14/10 (Rx+ 20/14)

100m Run
## DESCRIPTION

* 10:00-14:00 workout

* Scoring – total time to complete the workout.

* The potency of this workout isn’t the 12 Wall Balls and 100m Run. It’s 120 Wall Balls & 1000m Run!

* The challenge is to keep each round under a minute

## WALL BALLS

* The goal is to choose a load that can be unbroken for every round.

* 12 Wall Balls = ~30

## 100M RUN

* This distance should tell you something – It’s quick!

* 100m Run = Less then :30

After Party

# COOL-DOWN

## Group Abzzzzzzz

On a 5:00 clock:

Plank Hold

(Every :30 perform 5 sit-ups)

# ACCESSORY (BEYOND THE 60)

## Part A – 5 Sets:

1 Tempo Strict Press (Up fast, :4 down)

2 Strict Presses

(Rest as needed between set)

## Part B – 1 Set:

Max Reps Empty Bar Strict Press

Warm-up

# WORKOUT VARIATIONS

## Equipment Free

**10 Rounds For Time:**

12 Squat Jumps

100m Run

## Home Gym

**10 Rounds For Time:**

12 Single Dumbbell Thrusters (Switch arms every round)

100m Run