Lead Foot

CrossFit Rome – CrossFit

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Lead Foot (3 Rounds for reps)

Open / Performance:

AMRAP 4:

27 Calorie Row

27 Burpees

27 CTB Pull-ups

Rest 4:00

AMRAP 4:

21 Calorie Row

21 Burpees

21 Toes-to-Bar

Rest 4:00

AMRAP 4:

15 Calorie Row

15 Burpees

15 Pull-ups

Fitness:

AMRAP 4:

27 Calorie Row

27 Burpees

27 Jumping CTB Pull-ups

Rest 4:00

AMRAP 4:

21 Calorie Row

21 Burpees

21 Toes-to-Bar

Rest 4:00

AMRAP 4:

15 Calorie Row

15 Burpees

15 Jumping Pull-ups
## DESCRIPTION

* “Lead Foot” is a CompTrain Benchmark workout that was last completed on 12.10.19

* The goal during these high intensity intervals is to move for as much of the 4 minute work window as possible

* With rest built in, we want to choose variations that allow for maximum work to be performed

* You’ll enter your rounds and reps for each AMRAP

* SugarWOD will add up all three entries for your final score

After Party

# AFTER PARTY

## Strict Handstand Push-up Conditioning

For Time:

100% of Max Strict Handstand Push-ups

80% of Max Strict Handstand Push-ups

60% of Max Strict Handstand Push-ups

80% of Max Strict Handstand Push-ups

100% of Max Strict Handstand Push-ups

​

*Rest 1 Minute Between All Sets*

Warm-up

# HOME GYM OPTION

# PRACTICE ROUND #

100 Meter Run

4 Burpee Pull-Ups (or Burpees)