Did my time
July 29, 2021
Passion for Glory
July 31, 2021

CrossFit Rome – CrossFit

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Took my chances (Time)

Teams of 2

150/120 Calorie Assault Bike

30 Rope Climbs or 60 Muscle Ups (Bar or Ring) or 90 Burpee Pull-Ups

150/120 Calorie Assault Bike

* Target time: 22-25 minutes

* Time cap: 30 minutes


* Here…We….Go!!! Start your engines and kick them into high gear. Athletes will keep the intensity high on this one while working 1:1 to keep pace and avoid losing stimulus. Athletes should have a backup plan in the there pocket for the second set of Biking (hits hard after the gymnastics). It definitely will creep up, so make sure athletes choose wisely on the gymnastic movements.


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

2:00 Machine

– into –

3 rounds

10 Single Arm Up Right Row

5 Inch Worms

10 Jumping Air Squats

100m Run

**2. Workout Prep**

– With Partner –

2 sets (each)

30 Sec. Bike (Workout Pace)

– into –

1 Rope Climb (Each)