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IWT

10
Oct

IWT

CrossFit Invigorate – CrossFit

Warm-up

Metcon

Warm-up (No Measure)

20 Air Squats

10 Push Ups

20 Leg Swings

Metcon (AMRAP – Rounds and Reps)

IWT

3 ROUNDS

15 TTB

15 OH Squat 135/95 scaled 105/65

Rest 90 Seconds

-Rest 3:00-

Run 400m

21 Box Jumps 24/20 Scaled 20-14

21 Power Cleans 135/95 Scaled 105/65

Rest 90 seconds

Run 400m

15 Box Jumps

15 Power Cleans

rest 90 seconds

Run 400m

9 Box Jumps

9 Power Cleans

Rest 90 seconds

– Rest 3:00-

7MIN AMRAP

70 DU

7 HRPU

7 SDHP 53/35
You are getting plenty of rest in these workouts and in-between each section. Try and Push your pace for each round and recover during rest. You will not have a score for the first two sections, just focus on pushing your pace. keep track of rounds for the last amrap

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