WOD: 11.7.14

Announcements

CROSSFIT ENDURANCE WILL NOW BE 8AM SATURDAYS!!!

CrossFit Invasion – CrossFit Classes

Weightlifting

Deadlift (10,5,3,2,1,1,1)

FITNESS

Metcon (AMRAP – Reps)

8-Round AMRAP alternating every 2-minutes between :

100m Row + 4 Burpees

10 Box Jump Overs + 5 Overhead Squats (75/55-pounds)

PERFORMANCE

Metcon (AMRAP – Reps)

8-Round AMRAP alternating every 2-minutes between :

100m Row + 4 Burpees Over the Rower

10 Box Jump Overs + 5 Overhead Squats (135/95-pounds)