8 rounds for time
Results: For the kneel-stand, alternate legs for each rep. Put the Sandbag on the floor to switch shoulders. Definitely feel your core working with 50lbs on just one shoulder. Probably should have gone heavier with the RRs, they were the easiest part. Metcon 22:32.
Inspired by CF Invictus WOD from April 5, 2019
Four sets of
Build weight per round.
For time
Results: Back Squats 115-135-165-185lbs. Rows 18-20-21-21kg. Metcon 23:08.
For time
Results: 21:17 (1 mile in 7:15 on treadmill).
6 rounds for time (time cap of 25 minutes)
Results: Great metcon… 22:24. As always I do standard Russian KBS and not overhead Crossfit/”American” KBS.
This is the third time I did this workout. In November of 2015 did it two weeks in a row in 44:50 and 43:57.
For time, do 5 rounds of
Results: For each work portion not including the 3 min rest 6:02, 6:18, 6:55, 7:01, 7,13. Total time including all rest 45:29.