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CrossFit WoD 08.01.2014

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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.

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