3 person Wod (row/run/TTB)
April 6, 2015
Helen and
April 8, 2015

CrossFit Rome – CrossFit

Weighted Lunges

Fitness and Performance

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

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

Bench Press

Fitness and Performance:

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

Bench Press x 4-6 reps

Single Arm KB Row

Fitness and Performance:

Three sets of:

Single-Arm KB Row x 8 reps each @ 3111

Rest 45 seconds

Hollow Holds/Rocks x 60 seconds

Rest 45 seconds

* Post weights for KB Rows and #s for Hollow Rocks

1-Mile Run (Time)

Max Effort 1-Mile Run
Extra Credit

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