Mount Rushmore
June 3, 2021
Department of Treasury
June 5, 2021

CrossFit Rome – CrossFit

View Public Whiteboard

US Capitol (3 Rounds for time)

3 sets

15/12 Calorie Row *or* Bike

100 Meter Farmer Carry (50s/35s)

15 Burpees to 6 inch target

15/12 Calorie Row *or* Bike

15 Strict Pull-Ups

100 Meter Farmer Carry (50s/35s)

15/12 Calorie Row *or* Bike

-Complete a set Every 10:00-
# TARGET SCORE

* Target Time each set: 5-6 minutes

* Time Cap each set: 8 minutes

# STIMULUS and GOALS

* Stimulus are high intensity interval sets. There are lower to moderate reps requirements on all movements to keep stimulus and 1:1 work/rest means you can push the pace on each set.

Warm-up

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

2:00 Machine

+

Junkyard Dog

Workout Prep**

1 set

15-sec Row or Bike (easy pace)

50 Meter Farmers Carry

2 Burpees to 6 inch target

15-sec Row or Bike (moderate pace)

2 Strict Pull-Ups

50 Meter Farmers Carry

15-sec Row or Bike (fast pace)