Tuesday – 4/5

In teams of three, perform three rounds each for time of:
Row 800/650 Meters
Run 400 Meters
20 Toes to Bar

Teammates roll through this in congo-line fashion, jumping onto the Concept 2 erg as soon as the teammate in front of them is off and has begun the 400 meter run.

Monday – 4/4

Every 2 minutes, for 20 minutes (10 sets):
High Hang Snatch + Hang Snatch

Build over the course of the 10 sets to something heavy for today.

Three rounds for time of:
5 Bar Muscle-Ups (or 10 Strict Chest-to-Bar Pull-Ups)
10 Deadlifts (275/185 lbs)
50 Double-Unders



(Programming courtesy of CJ Martin – CrossFit Invictus)

Friday – 4/1

Three sets, not for time, of:
15′ Rope Climb x 3 ascents
Strict Handstand Push-Ups x Max Unbroken Reps

Four sets of:
Bench Press x 4-5 reps
Rest as needed

Complete as many rounds and reps as possible in 20 minutes of:
Run 400 Meters
6/4 Muscle-Ups
20 Kettlebell Swings (32/24 kg)
40 Double-Unders



(Programming courtesy od CJ Martin – CrossFit Invictus)

Thursday – 3/31

Every 8 minutes, for 40 minutes (5 sets) of:
Run 800 Meters
12 Chest-to-Bar Pull-Ups or Strict Pull-Ups
12 Strict Handstand Push-Ups or L-Seated DB Press

Note times for each set, and add them for total working time.



(Programming courtesy of CJ Martin – CrossFit Invictus)