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April 24, 2021
“Handle With Care” – Part 1
April 26, 2021

CrossFit Rome – CrossFit

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Quadratic Formula (Time)

4 Rounds For Time:

18/12 Calorie Row *or* 12/9 Bike

15 Box Jump Overs (24″/20″)

12 Toes to Bar

9 Dumbbell Front Squats 35’s/20’s (Rx+ 50’s/35’s)
## DESCRIPTION

* 10-12 minute workout. Consider alloting ~15:00 in your timeline.

* Rounds will average between 2:30-3:30

* Scoring – total time to complete the workout.

After Party

# ACCESSORY (BEYOND THE 60)

* 3 Sets of 10: Dumbbell Bench Press

* 3 Sets of 15: Barbell Bent Over Row

* 3 Sets of 20: Barbell Good Mornings

**Rest as needed between sets*

Warm-up

# WORKOUT VARIATIONS

## Equipment Free

**4 Rounds For Time:**

18 Ten meter Shuttle Runs

15 Burpees over an Object

12 Toe Raises (Holding weight/post)[Video](https://youtu.be/Q7T1s_CQ8TM)

15 Air Squats



## Home Gym

**4 Rounds For Time:**

18 Ten meter Shuttle Runs

15 Burpees Over Dumbell

12 Toe Raises (Holding Dumbbell)[Video](https://youtu.be/Q7T1s_CQ8TM)

9 Dumbbell Front Squats (50’s/35’s)