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