Not for time do 5 sets of:
- 5 x Back Squats
Then, do the following (taken from Crossfit Invictus WOD from April 16).
Part A – Complete as many rounds and reps as possible in 6 minutes of:
- 10 x Pull-Ups
- 10 x Push Press @ 43kg
- 20 x Kettlebell Swings 24kg
Rest 4 minutes, and when the clock reaches 10:00 complete the following…
Part B – Complete as many reps as possible in 6 minutes of:
- Row 1000 Meters
- Max Reps of Burpees Over the Rower
Rest 4 minutes, and when the clock reaches 20:00 complete the following…
Part C – Complete as many reps as possible in 6 minutes of:
- Run 800 Meters
- 20 x Toes to Bar
- Max Reps of Pushups
Results: For the Back Squats did – 61kg (135lbs), 84kg (185lbs), 89kg (195lbs) x 3. Part A – 2 rounds plus 10 Pullups and 10 Push Press. Part B – 17 Burpees. Part C – 30 Pushups