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