WOD: 7.21.19

CrossFit Invasion – CrossFit Classes

Warm-up

Warm-up (No Measure)

1 ROUND ON THE ROWER (focus on technique)

:30 Arms only

:45 Arms + Hips

1:00 ½ Slide

1:30 Full Strokes

Immediately into …

1 ROUND

5 Double Kettlebell Suitcase Deadlift + 50ft Farmer’s Carry

20 Russian Twists

10 Air Squats @32X1 (:03 descent, :02 pause in the bottom, explode back up)

Workout

Metcon (No Measure)

3 ROUNDS FOR QUALITY

500m Row

50m KB Farmer’s Carry (AHAP)

50 Russian Twists

50 Air Squats

-18:00 Time Cap-