September 12, 2015 – Competition

Workout of the Day
A.
Take 20 minutes to build to today’s 1-RM Strict Shoulder Press

Note weight achieved, and whether it is a PR.

B.
For time:
Row 2000 Meters
30 Shoulder to Overhead (135/95 lbs)
60 Pull-Ups

Rest until the running clock reaches 20:00, and then…

C.
For time:
Row 1000 Meters
20 Shoulder to Overhead (135/95 lbs)
40 Pull-Ups

Rest until the running clock reaches 30:00, and then…

D.
Complete as many rounds and reps as possible in 10 minutes of:
135/95 lb Overhead Walking Lunges x 20 Meters
(Muscle-Up + 3/2 Ring Dips) x 3 reps

Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)

60-Minute Hike – get outdoors and participate in a low intensity activity that allows you to enjoy friends and nature.

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We are pleased to announce our next Invictus Athletes’ Camp! Camp will be held October 23-25 at Behemoth CrossFit in Houston, TX. Please click here for more information and to register.

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