SHUFFLE THE DECK
May 4, 2021
PUT A RING ON IT
May 6, 2021

CrossFit Rome – CrossFit

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STAND & DELIVER (AMRAP – Rounds and Reps)

AMRAP 16:

10 Double DB Box Step Overs 35’s/20’s (50’s/35’s / 24″/20″)

100m DB Farmer’s Carry

200m Run

:30 Hollow Hold (Rx+ L-Sit) (Accumulate)

* Score = The number of rounds and reps completed in the 16:00 window

* Log meters as reps

* Log seconds as reps

* Example: If you get through 3 rounds and end on :5 of the L-Sit, the score would read 3 Rounds + 5
### DESCRIPTION

* This workout should be called “Hold On”.

* We have some low hanging grip-tastic work ahead of us.

* Each movement should be completed with ~1:00.

* The goal is to achieve 4+ rounds

V-Ups (Time)

**40 V-Ups**

*Starting at the 0:00 Perform 3 Burpees every :30*

After Party

# ACCESSORY (BEYOND THE 60)

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

**4 Sets For Quality:**

* 10 Tempo Single Leg Romanian Deadlifts (4 Seconds Negative & Stand)

* 15 Weighted Sit ups

* 20 Empty Bar Bent Over Rows (Supinated Grip)

Warm-up

### AT HOME

**AMRAP 16:**

* 10 Double DB Reverse Lunges

* 100m Farmers Carry

* 200m Run

* :30 Hollow Hold (Rx+ L-Sit) (accumulate)

### EQUIPMENT-FREE

**AMRAP 16:**

* 20 Jumping Lunges

* :30 Handstand Hold

* 200m Run

* :30 Hollow Hold (Rx+ L-Sit) (accumulate)