WOD: 7.14.17

CrossFit Invasion – CrossFit Classes

Warm-up

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)

W.O.D.

FIT: Metcon (AMRAP – Reps)

Make 3 attempts at each of the following:

Max set V-Ups

Max set Push-ups

Broad jump for distance

Then,

Row 2,000 meters for time

Rest as needed between exercises.

PERF: Metcon (AMRAP – Reps)

Make 3 attempts at each of the following:

Max set toes-to-bars

Max set ring dips

Broad jump for distance

Then,

Row 2,000 meters for time

Rest as needed between exercises.

2k Row (Time)

Max Effort 2k Row