Take 20 minutes and work up to a heavy
3 rounds for time
Results: Front Squats 195lbs/88kg. Metcon 11:27
Warm up with 3 rounds of
Then take 15 minutes and work up to a 1 RM Power Snatch.
Then for time do
Results: For the power snatch got up to 115lbs. Metcon 9:21
5 rounds of
Rest as needed between sets.
Then for time do 50-40-30-20-10 of
Results: Split Squats 65-80-95-105-110. For the metcon 13:49. All KBS unbroken, but situps were slow.
Perform 6 sets of the following complex, rest 2 – 3 minutes between sets.
Results: 65-80-95-115-125-130.
Spend 15 – 20 minutes working on handstands (Handstand Hold, Wall Walks, Plate Walks, Frog Stand, etc.)
Inspired by CF Invictus workout from Nov 22.
For time
Results: 18:30
