January 18, 2019 – Competition

Want to have a little fun? Join the second edition of our weekly challenge, which we’ll run throughout the year!
“Invictus Friday Challenge – 1.18.19”
Complete as many rounds and reps as possible in 60 seconds of:
5 Pull Ups
5 Toes to Bar

You may break up the reps however you like or choose to go unbroken. Your score should be written as the total number of reps completed. For example, if you get 3 full rounds and 3 pull-ups, you will note your score as 33 reps.

Post to your instagram or story with the hashtag #InvictusChallenge and tag @crossfitinvictus to join the fun and have a chance to win a prize!

A.
Build to today’s 3-RM…
Pause Front Squat x 3 reps @ 33X1

Same tempo as last week, and your goal is to match or get close to the weight achieved last week. Please adhere to the tempo – 3 second descent, and a 3 second pause in the bottom position.

B.
Every 6 minutes, for 18 minutes (3 sets) for times of:
1000 Meter Bike Erg or 400 Meter Run
6-10 Unbroken Muscle-Ups
10 Unbroken Snatches*

*Set 1 – 155/105 lbs
*Set 2 – 135/95 lbs
*Set 3 – 115/85 lbs

C.
Complete as many rounds and reps as possible in 25 minutes of:
500 Meter Row
40 Wall Ball Shots (20/14 lbs to 10′ Target)
20/15 Calorie Bike Erg or Row
10 Burpee Box-Overs (42″/36″)*

*You may use your hands on Burpee Box Overs

D.
Four rounds of:
15 seconds of Dumbbell Lateral Raises
15 seconds of Hercules Hold with Thumbs Facing Up

Rest 60 seconds, and then…

Four rounds of:
15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up
15 seconds of Hercules Hold with Palms Facing Up

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