Every 90 seconds for 15 minutes (5 rounds of each)
Then AMRAP in 3 minutes (taken for Crossfit Invictus)
Results: For the AMRAP did 5 rounds plus 3 snatches.
Warm up with 3 rounds of
Then every 2 minutes for 20 minutes do the following increasing weight each round (taken from Atomic Crossfit “The Right Stuff”)
AMRAP in 10 minutes of
Results: For the Squat Clean got up to 140lb. For the AMRAP, 3 rounds plus 6 reps.
Not for time do
Then every 2 minutes for 12 minutes (6 rounds) do
Increase weight each round.
Then do 8 rounds of 10 minutes work / 20 minutes rest of
Cash out with
Results: For the Max reps Push Press only managed 6. For the highpull did 45/65/75/95/105/110lb(50kg).
Every 2 minues for 10 minutes do
Then do 5 rounds for time of
Results: For the metcon 9:37
For quality, every 90 seconds for 18 minutes ( 6 rounds total ) do each set (90 seconds per set):
Then do AMRAP in 20 minutes of:
Results: Rowing distance is a result of my rower only providing distances in 0.1 mile increments so 320m is 0.2 miles :-p. For the metcon did 5 rounds plus 320m row.