Monday, January 18, 2016 – MLK JR. DAY

We will have regular classes on Martin Luther King Jr. Day.

011816 WOD

A. 8:00 time cap

400-meter run or 500-meter row, then AMRAP:

5 wall squats

10 box jumps or step-ups

15 leg raises

B. Back squat – week 3 | month 3

75% x 5

85% x 3

95% x 1+

Take 2:00 rest between sets and use a spotter for your maxing out

C. Four rounds for time:

5 front squats (185/125)

10 pull-ups

300-meter run

Metcon by CrossFit Invictus

>> On-Ramp

Four rounds for time:

5 DB front squats or air squats

10 ring rows

200-meter run