STAND & DELIVER
May 5, 2021
POWER ROWPE
May 7, 2021

CrossFit Rome – CrossFit

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PUT A RING ON IT (Time)

10 Rounds For Time:

3 Burpee Pull-Ups (Rx+ Ring Muscle-ups)

6 Front Squats 115/75 (Rx+ 165/105)

9/6 Calorie Assault Bike *or* 15/9 Calorie Row

* Score is the time taken to complete 10 rounds
### DESCRIPTION

* 20:00-25:00 workout // ~1:30-2:30 Rounds . 2:30 is long. The majority of rounds should be between 1:30-2:00.

* The first rounds will feel wonderful, but approaching rounds 5 and 6, the accumulated volume will start to take a toll.

* Again, don’t be fooled by the low repetition count per round. Think big picture and assess the total volume. It’s another sneaky one.

* 30 MU / 60 (Moderately Heavy) Front Squats / 90/60 Assault Bike Cals. Lots of volume!

After Party

# ACCESSORY (BEYOND THE 60)

**[Designed for members wanting a little more – to be completed outside of the 60-minute class]**

**On the 3:00 x 3 Sets:**

* 25′ Double Dumbbell Pausing Walking Lunges

* 25′ Double Dumbbell Walking Lunges

*Pausing Walking Lunge – :1 pause with back knee on the ground.*

*Dumbbells held in the front rack position, with hands on handles.*

Warm-up

### AT HOME

**10 Rounds For Time:**

3 Reverse Burpees

12 Double Dumbbell Front Squats (50/35)

100m Run

### EQUIPMENT-FREE

**10 Rounds For Time:**

5 Reverse Burpees

20 Air Squats

100m Run