October 22, 2016

A. Warm Up

7 minutes of a game or general movement 
7 Minutes of movement review and warmup 

B. Metcon (Time)

Race to 100: 
In the first 30s, partner A will Sprint for 10s on the assault bike or rower. You then have 20s to transition, Partner B rides for 10s in the next 30s window.
Courtesy of TTT

C. Get A Grip (Time)

Teams of two must complete 100 reps of the following complex: 
1 deadlift
1 squat clean
1 front squat 
1 push press
1 push jerk 

The weight cannot touch the floor at any point during the workout. The partner who hands the bar off must immediately run 3 laps before he or she may receive the weight back from his or her partner. 

RX+ 95/65
RX 75/55
Scale as needed 

*Courtesy of CrossFit Invictus