CrossFit WoD 08.01.2014
Day 5 |
Warm Up |
Dynamic Drills as a group |
Then prep for each movement in our test. |
Metcon |
10 Minute Work Capacity Test from CrossFit Invictus |
4 minutes Row for Calories |
Rest 1 minute |
3 minutes Pull Ups for max reps |
Rest 1 minute |
2 minutes Back Squat for max reps (Bodyweight for men and 75% BW for women) |
Rest 1 minute |
1 minute Shoulder to Overhead for max reps (135/95) |
-Score is calories + reps. Please have a score for each movement. |
-We will be going in heats and each athlete will have someone count for them. |
-Make sure to be warmed up thoroughly for each movement. |
– Squats will start in the rack and the STO will be from the floor. |
2014 07 31