June 18, 2021
From the Road to the Wall
June 20, 2021

CrossFit Rome – CrossFit

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(Intermediate = 2000m PR 7-8min) (Time)

Row “Aerobic Threshold”

2000m at easy, no rest,

1700m at easy/moderate, 2min rest,

1300m at moderate, no rest,

1000m at moderate/fast, 2min rest,

500m at fast, no rest, 300m at faster



11-9-7-5 Dumbbell strict press (Build to a challenging weight for each set)

3×10-12 Dumbbell incline bench press (Heavy)

3×15 Barbell Skull crushers (moderate/heavy)

[Dumbbell Strict Press](

[Dumbbell Incline Bench Press](

[Skull Crushers](


8-8-6-4 *Weighted* (supinated) chin-ups (or strict if you cannot add weight) (Build to a challenging weight for each set)

4×8-10 Dumbbell Bent over row (each side) (Heavy)

3×15 deficit push ups (Hands and Feet on 45 plates)

[Strict Chin Up]( – add weight

[Dumbbell Bent over Row](

[Deficit Push Up]( – put your feet on plates as well