There is a local CrossFit competition this Sunday at CrossFit Invoke (downtown Raleigh) if anyone is interested (it’s for a great cause!) Teams of 2 male or 2 female.
Have you checked out our upcoming Events?
WOD 04 11 13
A. 15 min to establish a 1RM Push Press (no feet movement)
B. Select either
- Option A: Max rep strict Chinup, rest 3 minutes, max flex hang for time
- Option B: Max weight strict Chinup – no frog kicking allowed
- Option C: Max rep strict muscle up or kipping muscle up
C. Run 1 mile for time
Post times, loads, and comments.