Triwizard Cup
June 24, 2021
June 26, 2021

CrossFit Rome – CrossFit

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Put your hands in the air (AMRAP – Rounds and Reps)

Teams of 3

25 Minute Amrap

Partner 1: 400m Run

Partner 2: Amrap

5 Power Cleans (205/135)

5 Burpee Box Get overs (48/42)

Partner 3: Rest

* Rotate when Partner finishes the 400m Run, Partner finishing run will go into the Amrap and start where the previous partner had finished. (Order: Run-Amrap- Rest – Repeat)

* Scored By total rounds and reps completed

* Target number of Rounds: 20 rounds + (total)

* Minimum number Rounds before scaling: 16 rounds


* Going teams of 3 with this one so the intensity should be high. 3 stations, athletes all start at one of 3 and rotate through in the written order (Run-Amrap – Rest – Run – ETC). Athletes will rotate when their partner has completed the Run and the partner that is running will pick up where partner completing the Amrap left off.

* Goal for athletes should be to always push the run and try and sustain a consistent pace on the Amrap.


**1. Movement Prep/Activation and Increasing Heart Rate**

2:00 Machine


Junkyard Dog

**3. Workout Prep**

– With Team –

3 sets (Increase weight/height each set)

30 seconds Single Unders or 30 Plate Hops

30 seconds Run (workout pace)

2 Burpee Box Get Overs (practice technique)

1 Power Clean