WOD: 4.3.18

CrossFit Invasion – CrossFit Classes



3 steady rounds

Row for 1 minute

10 barbell rows with bar

10 muscle cleans

10 push press

Metcon (Time)

3 rounds for time:

20 sit ups rest

30 seconds


FIT: 2k Row (Time)

Max Effort 2k Row

PERF: 5k Row (Time)

Max Effort 5k Row


Metcon (Weight)

Max weight for the complex:

Pick the one lift in this complex that is the most challegning for you and do two reps for it, but everyone will do 2 power cleans to start the complex. Example:

If you struggle with hang power cleans

2 power cleans + 2 hang power cleans + 1 power jerks

If you struggle with power jerks

2 power cleans + 1 hang power clean + 2 power jerks

Barbell Row (4 sets of 12 reps of barbell row @65% of your 5RM )

As soon as you are done with each set of barbell row do 5 push ups


Warm-up (No Measure)

3 sets of 8 reps of single leg KB deadlift. Start with something light

Basic Warm-up I (No Measure)

3-Point Calf Stretch

CrossOver Hamstring x10

Altlas Stretch x2 (hold 30 sec)

Shoulder Mobility Circuit

50 Band Pull Aparts

Run 400m or Row 500m

Sit-ups x30

Squats x20 (with hip circle)

Push-ups x15

Pull-ups x10