800(7RFT)800
April 22, 2015
LeapFrog
April 24, 2015

CrossFit Rome – CrossFit

Weighted Lunges

Fitness and Performance

Every 2 minutes, for 10 minutes (5 sets):

20-22 Walking Lunges (32/24 kg KBs in each hand)

Remember this one from April 8, 2015? Goal is to either go heavier today, or take two extra steps per set.

Bench Press

Fitness and Performance:

Every 3 minutes, for 15 minutes (5 sets):

Bench Press x 3-5 reps

Goal is to establish today’s 5-RM.

* Sub Strict Shoulder Press for Bench Press if you are taxed from yesterday.

Weighted Pull-ups

Fitness and Performance:

Three sets of:

Strict Pull-Ups x ME (add weight if you can do more that 8 unbroken)

Rest 45 seconds

Hollow Holds/Rocks x 60 seconds

Rest 45 seconds

* Post weights for Pull-Ups and #s for Hollow Rocks

2k Row (Time)

Max Effort 2k Row
Extra Credit

– Do this if you still have something in the tank for extra work.