Summer Breeze
July 15, 2021
Endless Summer Nights
July 17, 2021

CrossFit Rome – CrossFit

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Summertime Sadness (Time)

2:00 Amrap

6 Strict Pull-Ups (Rx+ 2 Rope Climbs)

10/8 Calorie Row or Bike

Max Rep Back Squats 95/65 (Rx+ 135/95)

– rest 1:00 between sets –

4th round extended to 3 minutes.

Go until 75 reps of Back Squats are complete.
# TARGET SCORE

* Target time: 10-12 minutes

* Time cap: 17 minutes

Warm-up

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

Every min (6:00)

Min 1: 45sec. Machine

Min 2: 45Sec Jump Rope

– into –

3 sets

10 Gobet Squats

10 Single Arm Up Right Rows (each)

3 Inch Worms

**2. Workout Prep**

set 1:

2 Rope Pull-Ups (1 each arm)

10 Sec. Row/Bike (workout pace)

5 Back Squats (light)

– rest –

set 2:

1 Half Rope Rope Climb

10 Sec. Row/Bike (workout pace)

5 Back Squats (moderate)

– rest –

set 3:

1 Rope Climb

10 Sec. Row/Bike (workout pace)

5 Back Squats (workout weight)