But I’ve come through
August 5, 2021
Endless Summer Nights
August 7, 2021

CrossFit Rome – CrossFit

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Bad Mistakes (Time)

Teams of 2

5 Rounds (each)

5 Power Cleans (185/125)

10 Burpee over Bar

15 Medball Sit-Ups (20/14)

20/15 Calorie Assault Bike

-Rest while Partner goes (OR Rest 1:1)-
# TARGET SCORE

* Target time: 23-25 minutes

* Time cap: 30 minutes

# STIMULUS and GOALS

* Grab a partner and give it hell! Athletes will go 1:1 in the workout where Partner 1 completes a round while Partner 2 rests. As soon as Partner 1 finishes, then Partner 2 comes out of the gate like a racehorse. Continue going back and forth for 10 rounds total (5 rounds each).

* Athletes need to push fast when it’s their time to shine. Attack the movements with a purpose while trying to keep consistent round times.

Warm-up

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

2:00 Machine

– Increase pace every 30 seconds (don’t go crazy) –

3 Rounds

10 Jumping Air Squats

5 Sit-Ups

10 Suitcase deadlifts (left and right)

5 Inverted Ring Rows

**2. Workout Prep**

Allow for a few mins of practice with Cleans and Burpees Over Bar (5 minutes)

– after-

With Partner

2 Sets (each 1:1)

3 Power Cleans

4 Burpees over bar

5 Medball Sit-Ups

6/5 Calorie Bike