20
Mar
3/20/18
CrossFit Invigorate – CrossFit
Warm-up (No Measure)
Warm up:
1,00m Row
750m Row
500m Row
250m Row
(rest :30 Between)
Men 2:00/500m or faster
Women 2:15/500m or faster
Metcon (Time)
Complete 5 sets of MAX effort
( unlimited rest between BUT push yourself )
– Bike Calories 7/10
– Immediately into 10 DB thruster
RX: 50/35
Scaled: 35/25
Masters: 25/10
Score = Completion time – resting time
Metcon (No Measure)
EMOM x 12 mins
– Wall Ball x7
– Box Jump Over x5
RX:20/14# 24/20″ BOX
Scaled: 14/8# 20/15″ box
Masters: 8# 12″ box