A.
Four sets of:
Back Squat x 6-8 reps @ 20X1
Rest 60 seconds
Supinated-Grip Pull-Ups x 6-8 reps @ 2111
Rest 60 seconds
Landmine Row x 6 reps each arm @ 2111
Rest 60 seconds

B.
Three rounds for time of:
20 Alternating Single-Arm Dumbbell Snatches
20 Alternating Reverse Lunges with KBs/DBs
20 V-Ups

Are you already registered for our 6th Annual Invictus Athlete Online Competition? It’s fun and it’s free, and it’s a great test to see where you stand before we head into our final cycle to prepare you for the 2018 CrossFit Open.

A.
For perfection, not time:
15 Split Jerks @ 80% of your 1-RM

You can only count the repetition if you would have rated it a 9 or higher on a scale of 1-10.

B.
Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 –

A.
Every 2 minutes, for 18 minutes (9 sets)
Clean & Jerk

*Sets 1, 4 & 7 = 3 reps
*Sets 2, 5 & 8 = 2 reps
*Sets 3, 6 & 9 = 1 rep

B.
Complete as many rounds and reps as possible in 6 minutes of:
10 Burpees
15 Shoulder to Overhead (115/75 lbs)
20 Pull-Ups

Are you already registered for our 6th Annual Invictus Athlete Online Competition? It’s fun and it’s free, and it’s a great test to see where you stand before we head into our final cycle to prepare you for the 2018 CrossFit Open.

A.
Build to today’s 1-RM Dead-Stop Front Squat

Followed by…

Three sets of:
Front Squat x 3 reps @ today’s 1-RM Dead-Stop
Rest 2 minutes

Compare results to November 14, 2017.

B.
Every 2 minutes, for 20 minutes (10 sets) of:
Clean x 1 rep
*Sets 1-2 –