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CrossFit Invigorate – CrossFit

Squat Warm Up (No Measure)

2 Rounds

250m row

20 walking lunges

20 Air Squats

20 side steps with slingshot or thin band

Front Squat (EMOM x10 )

1 Rep EMOM. Increase weight for 9 Rounds, last minute drop to starting weight and perform max reps at that weight for 1 min

Metcon (2 Rounds for reps)

10 min AMRAP

8 OWL at 95/65

8 BFB

Into

10 min AMRAP

8 OWL

8 C2B

Scaled

10 min AMRAP

8 Front rack lunge

8 BFB

Into

10 min AMRAP

8 Front rack lunges

8 pull ups

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