5 Rounds
400m Run
4 Squat Cleans ​(205/135)
1 Round of Mary
​10 Alt Pistols
(box step-downs)(https://youtu.be/p0g2kKvYu7k)*unweighted
​15 Pull-ups

Good news for coffee lovers from CrossFit Invictus:

Is coffee better than chalk to enhance performance?

Coffee Enhances Performance
Written by Holden Rethwill

Raise your hand if you’re someone who doesn’t want anyone to talk to them until you’ve had your morning cup of coffee. I’m raising my hand as I type this (let me say, typing with one hand is not as easy as it may seem). For the millions of us who fall into this category, did you know that coffee, if used correctly, can be one of the most powerful pre-workout and performance enhancers out there?

Think about it…how many fillers and added products go into a typical pre-workout supplement? Too many to count. How many of those are actually aiding your performance? Or how many of them are just claiming to do so?

One thing is for certain.

Caffeine works…There’s a reason too much caffeine can cause someone to fail a urine sample.

On top of it’s powerful stimulation properties, there’s nothing added! No, I’m not talking about those fancy pumpkin spice latte drinks that Starbucks made famous. I’m talking about straight up black coffee taken in the right amount.

If caffeine is taken at the right time, in the right dosage before a workout – and monitored outside of training – it can be one of the most powerful performance enhancers on the planet.

How much should I drink before a workout?
This does vary somewhat person to person depending on caffeine sensitivity, but the typical sweet spot, according to Men’s Health, is somewhere around 3mg of caffeine per kg of bodyweight (this typically comes to between 100-300 milligrams of caffeine), drank around an hour of your physical activity. This is right around one cup of coffee. However, not all “cups” of coffee are created equal. According to an article from the Center for Science in the Public Interest, a Starbucks Blonde Roast can run upwards of 475mg! (Click the link to the article to see caffeine contents for other common coffees and teas).

read full article here…