FRANK THE TANK
May 11, 2021
UNDERDOG
May 13, 2021

CrossFit Rome – CrossFit

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“EXCUSE ME?!” (AMRAP – Rounds and Reps)

40:00 AMRAP:

2000/1750m Bike *or* 1000/800m Row

400m Run

200m Double-Dumbbell/Kettlebell Front Rack Hold 35’s/20’s (Rx+ 50’s/35’s)

40 Hand Release Push-Ups

20 Ring Rows

* Score = log rounds and reps accumulated in 40:00
### DESCRIPTION

*40:00 of movement with complementary movement patterns. This will allow for a steady state of constant movement. Think ‘slow burn’.

* 1 Round = 10:00-12:00

* Goal = 3-4 Rounds

After Party

# ACCESSORY

**EMOM 10 Alternating (5 Rounds):**

ODD MINUTES – :30 Barbell Front Rack Hold (Build in Load)

EVEN MINUTES – :30 Hip Extension Hold