WOD: 12.1.17

CrossFit Invasion – CrossFit Classes


The CrossFit Warm-up (PERF) (No Measure)

2 rounds of 10-15 reps of:

Atlas Stretch (30 seconds)

15 Overhead Squat with light bar or PVC

15 GHD Sit-ups

15 Hip/Back-extensions or Glute-Ham Raises

Max Rep Strict Pull-ups (up to 20)

Max Rep Strict Dips (up to 15)


Metcon (AMRAP – Reps)

Tabata Intervals of:

GHD Sit-ups

Overhead Squats (45/35#)

DB Snatches, R-Arm (35/20)

DB Snatches, L-Arm (35/20)


*Rest one-minute between exercises.