All That
December 6, 2020
Lead Foot
December 7, 2020

CrossFit Rome – CrossFit Masters

Lead Foot Masters (3 Rounds for reps)


15 Calorie Bike

8 Burpees

15 Pull-ups

8 Air Squats

Rest 4 Minutes


12 Calorie Bike

6 Burpees

12 Knee Raises

6 Squats

Rest 4 Minutes


9 Calorie Bike

4 Burpees

9 Pull-ups

4 Squats

* “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

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


* Variations for pull ups include: strict pull ups, jumping pull ups, ring rows, inverted rows, bent over rows

*Variations for the knee raises include: hanging knee raises or seated knee raises.