CF Invictus WOD from September 20, 2019.
Every 3 minutes for 15 minutes @ 80% of 1RM.
- 1 x Bench Press (controlled 2 seconds down, 1 second pause at bottom)
- 3-4 x Bench Press
Then AMRAP in 12 minutes of
- 3 x Strict Pullups
- 6 x Kipping Pullups
- 9 x Ring Dips
- 12 x Pushups
Results: Used 175lbs for the bench press. Metcon 4 rounds plus 14 reps.